Warmup

• 3-4 Sets NFT
• 6-8/arm 3111 Half Kneeling Dumbbell Press/arm
• 30sec Goblet Squat Isometric Hold
  
  + Scapular Positional Strength and Active Mobility Work
• Prone Y’s on Floor – 10 reps (pause 3sec at top of each rep); rest 60sec x 3-4 sets
  *similar loads to last week
   Half Kneeling Single Arm Dumbbell Press https://youtu.be/4DUIY95jX6Y
  Goblet Squat Isometric Hold https://youtu.be/nq3bm6dVnqw
  Prone Y’s on Floor https://youtu.be/Ip5FnBebhBg

A) FBB RUMP PUMP COMPLEX

• Good Morning; 4141; 4 reps
• 8 Alternating Back Rack Forward Lunges
• Kang Squats; 4141; 4 Reps
• rest 2mins x 3 sets 
  
  Barbell Good Morning https://youtu.be/F8dCjzbed-4
  Kang Squat https://youtu.be/p2cQp1aAWjc
  Alternating Back Rack Forward Lunges https://youtu.be/H8YHDNCH5-o

B) Back Squat

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

C1) KB Rack Curtsy Step Down

40X1; 6-8/leg; rest 45sec x 3 *box height just below knee height
Demo video https://youtu.be/vUAkRP91HyY

C2) Alternating Dumbbell Bench Press (Top Down)

3131; 6/arm; rest 45sec x 3
Demo video https://youtu.be/7CHPqVxJOUE

C3) Close Grip Parallette Tricep Push Up

20X0; 12-15reps; rest 90-120sec x 3
Demo video https://youtu.be/Q3SAtRaXcxQ

D) 4 Sets

• 3 Weighted Strict Pull Ups
• 7 BJSD 24/20″
• 5 Strict Pull ups 30X0
• 7 No Push Up Burpees
• 9 Push Ups
• Row 60sec @ 85% Effort
• rest walk 90sec between sets
  *Load weighted strict pull ups with a dumbbell between your legs for easy removal and continuous movement through the set.
  *if you aren’t ready for loaded pull ups yet then make the first set of pull ups more challenging in some way (chest touches bar, less assistance, etc) 
  Weighted Pull Up https://youtu.be/chJcUHfhlHc
  Box Jump Step Down https://youtu.be/P9KY1d_86aI
   Strict Pull Up https://youtu.be/gfRjCi4JSM8
  No Push Up Burpee https://youtu.be/2r2YKyTssns
   Row https://youtu.be/gON7XC5WxCM