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  

A) FBB RUMP PUMP COMPLEX

B) Back Squat

C1.) Goblet Loaded Curtsy Step Down

C2. ) Dumbbell Bench Press

C3.) Banded Tricep Extensions

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