Pump Ship
Jump Ship Training
Functional Fitness, Functional Training, Bodybuilding, Weightlifting, Olympic LiftingPUMP SHIP
Get your PUMP ON with this 6 week program of aerobic/functional training + body building
A
WARM UP
For Completion
PUMP SHIP
B
PUMP SHIP MIN 17-45 Every 2:00 x 7 Rounds 10 DB Box Step Overs 50/35s 3 Heavy Front Squats* Every 2:00 x 7 Rounds 5-8 Strict Pull Ups 5 Deficit Deadlifts w/ 3 sec negative** No rest between 7 round sets *can build across sets **can build across sets, stand on a 25# plate
A
WARM UP
For Completion
PUMP SHIP
B
PUMP SHIP MIN 15-45 10 Rounds 250m Row 10-10-8-8-6-6-4-4-2-2 Bench Press, building
A
WARM UP
For Completion
PUMP SHIP
B
PUMP SHIP MIN 15-45 For Time 400m Run 100 Barbell Bicep Curls 45/35 400m Run 80 DB Box Step Ups 50/35 400m Run 60 Barbell Strict Press 75/55 400m Run 40 GHDSU 400m Run 20 Weighted DB Strict Pull Ups 35/20
