Warmup
- 3-4 Sets NFT
- 6-8/arm 3111 Half Kneeling Kettlebell Press/arm
- 30sec Wall Sit
+ Scapular Positional Strength and Active Mobility Work
Prone Y’s on Floor – 12 reps (pause 2sec at top of each rep);
rest 60sec x 3-4 sets
- Half Kneeling Single Arm KB Press https://youtu.be/wlAJN3GzJWA
- Wall Sit https://youtu.be/SszDMOZvFuw
- Prone Y’s on Floor https://youtu.be/Ip5FnBebhBg
A) FBB RUMP PUMP COMPLEX
- 3331 Good Morning x 3 reps
- 3131 Kang Squat x 3 reps
- 3111 Back Rack Reverse Lunge x 4 reps alternating (2/leg)
- rest 90sec x 3 sets
- Barbell Good Morning https://youtu.be/F8dCjzbed-4
- Kang Squat https://youtu.be/p2cQp1aAWjc
- Back Rack Reverse Lunge https://youtu.be/21r8Pdk6Vks
B) Back Squat
- 42X1; 5 Reps Every 3:30 x 4 sets
- Demo videohttps://youtu.be/Rvy12jFLBFo
C1.) Goblet Loaded Curtsy Step Down
- 40X1; 6-8/leg; rest 45sec x 3
- *box height just below knee height
- Demo video https://youtu.be/kO3dpOMGWBk
C2. ) Dumbbell Bench Press
- 2121; 6-8reps; rest 45sec x 3
- Demo video https://youtu.be/rkvSI8A7MJs
C3.) Banded Tricep Extensions
- 20X0; 16-20reps; rest 90-120sec x 3
- Demo video https://youtu.be/HXia-KuaBu4
D) 4 Sets
- 6-8 Strict Pull Ups 30X0
- 40 Double Unders
- 10-12 Ring Push Ups 30X0
- Assault Bike 60sec @ 85% Effort rest walk 75sec between sets
- * Pull up scaling option: jumping pull up negatives with controlled 3 second descent or use a band for assistance
- * Triple the number of double unders as singles if you do not have this skill – accumulate volume in your warmup for practice if you wish
- Strict Pull Up https://youtu.be/gfRjCi4JSM8
- Double Unders https://youtu.be/3SN4_WAVwL8
- Ring Push Up https://youtu.be/ftHel6bBnFM
- Assault Bike https://youtu.be/YAehhfg3DD8
Khang
A) 40kg
B) 60kg 1 set, 80kg for 3 set
C1) 16kg KB, 12imch box
C2) 20kg DB
C3) red band 20 reps
D) RX’d
A – 40kg
B – 80kg, 90kg, 90kg, 90kg
C1 – 16kg KB, 12 inch box
C2 – 27.5 kg
C3 – 20 reps red band
D – RX
A. Bar 30kg 40kg
B. 100kg 95kg 95kg 95kg
C1. 16kg
C2. 25kg
C3. Green band.
D. 3 sets 8 reps unbroken 1 set broken
Skips singles.
Push ups 12
AB 65 – 70 RM
A) 15kg
B) 30kg 3 set
C1) 0kg KB, 12inch box
C2) 7kg DB
C3) red band 20 reps
D) pull ups banded 4 sets 8 reps unbroken
Skips single
Push ups