Friday, August 13 2026

Pump Strength — 12 Minutes

4 rounds, controlled pace:

* 10 Dumbbell Bench Press

* 12 Chest-Supported Dumbbell Rows

* 10 Dumbbell Romanian Deadlifts

* 12 Dumbbell Front-Rack Reverse Lunges, 6/side

Choose weights that let you move continuously while keeping 1–2 reps in reserve.

Metcon — “Full Send”

15-Minute AMRAP

* 12/10 Calorie Bike

* 10 Dumbbell Hang Power Cleans

* 8 Dumbbell Push Press

* 6 Burpees Over the Dumbbells