Warmup

• 3-5 Rounds NFT
• 30sec Assault Bike (build pace each round)
• 8/arm Filly Landmine Press
• 10m Quadruped Crawl
• 8 Banded Face Pulls

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• Shoulder Mobility
• 3-4mins Kneeling Lat Stretch With Band and PVC  
  
• Banded Face Pull https://youtu.be/5jgKj8ColLg
• Quadruped Crawl https://youtu.be/OA23BcPrFxM
• Assault Bike https://youtu.be/YAehhfg3DD8
• Filly Landmine Press https://youtu.be/8_YGItqhyEw
• Kneeling Lat Stretch With Band and PVC https://youtu.be/ZI42vR4WQv4

A1) Seated Press

3131; 6,5,5; rest 45sec
Demo video https://youtu.be/cJnCigm8i2c

A2) Dumbbell Cross Body Romanian Deadlift

4111; 5-7/arm; rest 90sec x 3
Demo video https://youtu.be/7xiezhBwR0Q

B1) Strict Handstand Push Up

30X0; AMRAP (-2); rest 30sec
*AMRAP (-2) – as many reps as you can, being sure to stop short of failure by 2 reps)
*Scale back to Pike Strict HSPU
*Also OK to scale the range of motion back by placing an Abmat or two under your head 
Strict Handstand Push-up https://youtu.be/ic8cg0SQ8A4
Pike Strict Handstand Push-Up https://youtu.be/ytczHUp_33c

B2) Lean Away Strict Ring Pull Up

41X1; 4-6reps; rest 30sec x 3
*Maintain the neutral hand position and lean as far back as possible!
*If you are struggling with pull ups still it is OK to jump to the top of the rep and just perform negatives
Demo video https://youtu.be/wtohxjjdQzw

B3) Ring Body Saw

2020; 8-10reps; rest 90-120sec x 3
Demo video https://youtu.be/EqGVH1qHzwU

C1) 3-4 Sets NFT

• 10 Dual KB Deadlift 20X0
• 40m Kettlebell Cross Body Carry (switch hands at 20m) 70/53
• 10 Semi Supinated Grip Kettlebell Push Up 30X0
• 20sec Chin Over Bar Tuck L Hold
• rest 90sec
  
  *based on your energy levels and time restraints stop at 3 sets or complete 4. 
• Dual Kettlebell Deadlift https://youtu.be/Lv8XrvOVUWM
• KB Cross Body Carry https://youtu.be/bqBvsheL9AM
• Semi Supinated Grip Kettlebell Push Up https://youtu.be/xNGJsHRB8OI
• Chin Over Bar Tuck L Hold https://youtu.be/Q8ZowGGO4n8

Cooldown

Coaching Points

Fridays have a new look to them in 1.1 with our Rump Pump complexes, transitioning into something with KB’s or Dumbbells for a flow style warm up. These have long been a favorite way for me to start my training and extend the warm up a bit. These complexes to start off your Friday sessions are a training practice I call “pre-fatigue” work and it serves a few purposes.

Take you through a wide range of movement patterns that you are going to see in training ahead to further enhance your preparation, only this time under a little more load and fatigue.

Pre-fatigue the body before you get to your CORE LIFT of the day. This is a strategy to make Friday’s Back Squats “less” intense than Tuesdays squats. We have one heavy day and one moderate tempo focused day each week to optimize your GAINZ.

Work on some skill and coordination adaptations in the flows where we learn to move from one pattern to the next seamlessly.

ENJOY!

Regards,
Coach Khang