WEEK 3 – Day 14, Friday – 30th October 2020

Warmup

• 4 Sets NFT 6-8/arm 3111 Half Kneeling Dumbbell Arnold Press/arm
• 30sec KB Rack Squat Isometric w/ Band Abduction

+ Scapular Positional Strength and Active Mobility Work

• Prone Y’s on Bench – 8 reps (pause 3sec at top of each rep); rest 60sec x 3-4 sets
  *extending range of motion this week – similar low loads  
  Half Kneeling Single Arm Arnold Press https://youtu.be/V7oyQrIvF0M
  KB Rack Squat Isometric with Band Abduction https://youtu.be/IIndnBIb33c
  Prone Y on Bench https://youtu.be/rrZOwkdMi3A

A) FBB RUMP PUMP COMPLEX

• 3030 Sumo Stance Good Morning x 5
• 3030 Back Squats x 4
• 30X0 Alternating Back Rack Curtsy Lunge 3/leg
• rest 2mins x 3 sets 
  Back Squat https://youtu.be/Rvy12jFLBFo
  Sumo Stance Good Morning https://youtu.be/7DmL9g7emkQ
  Back Rack Curtsy Lunge https://youtu.be/zUV4jRr6DPk

B) Back Squat

42X1; 3 Reps Every 3:30 x 4 sets
Demo video https://youtu.be/Rvy12jFLBFo

C1) Suitcase RNT Reverse Lunges

40X1; 6-8/leg; rest 45sec x 3
Demo video https://youtu.be/Pk63lrfZneY

C2) Single Arm Dumbbell Bench Press

41X0; 4-6/arm; rest 45sec x 3
Demo video https://youtu.be/6tbjm5FjhB0

C3) DB Skull Crushers

2020; 10-12reps; rest 90-120sec x 3
Demo video https://youtu.be/IAHDkC6vJw4

D) 4 Sets

• Assault Bike .4/.3 Miles
• 9 Ring Push Ups
• 7 Strict Pull Ups
• 5 BJSD 30/24″
• 3 Burpees
• 1 Rope Climbs 15′
• rest walk 90sec between sets  
  
  Assault Bike https://youtu.be/YAehhfg3DD8
  Ring Push Up https://youtu.be/ftHel6bBnFM
  Strict Pull Up https://youtu.be/gfRjCi4JSM8
  Box Jump Step Down https://youtu.be/P9KY1d_86aI
  Burpees https://youtu.be/qFMAcq6dsxs
  Rope Climb https://youtu.be/gQoekljRC7M