Warmup

• 4 Sets NFT
• 6-8/arm 3111 Half Kneeling Filly Press/arm
• 30sec KB Rack Split Stance Isometric/leg

+ Scapular Positional Strength and Active Mobility Work

• Prone Y’s on Bench – 6-8 reps (pause 2-3sec at top of each rep); rest 60sec x 3-4 sets
  *If you are feeling more stable this week you can increase load slightly  
• Half Kneeling Filly Press https://youtu.be/zA9Jl71StGI
• Kettlebell Rack Split Stance Half Squat Isometric https://youtu.be/nMEK_YJ3Lgw
• Prone Y on Bench https://youtu.be/rrZOwkdMi3A

A) FBB RUMP PUMP COMPLEX

• 4040 Kang Squat x 2
• 3030 Split Stance Good Morning R x 3
• 3030 Split Stance Good Morning L x 3
• 2020 Back Squat x 4
• rest 2mins x 3 sets 
  
  Back Squat https://youtu.be/Rvy12jFLBFo
  Kang Squat https://youtu.be/p2cQp1aAWjc
  Split Stance Good Morning https://youtu.be/-V3CCo9YjC0

B) Back Squat

31X1; 4 Reps Every 3:30 x 4 sets
*Tempo speeds up this week a touch. shorter pause at the bottom. Reps increase again. Build from 2 weeks ago.
Demo video https://youtu.be/Rvy12jFLBFo

C1) Dumbbell Suitcase RNT Reverse Lunge

31X1; 6-8/leg x 1 set; 4-6/leg x 2 sets; rest 45sec
Demo video https://youtu.be/wDoNvVG7PjU

C2) Glute Bridge Dumbbell Bench Press

30X1; 8,8,6 reps; rest 45sec
Demo video https://youtu.be/CyHxva5XYYY

C3) Banded Tricep Extensions

1010; 10.10.10; rest 10sec/rest 90-120sec x 3 (30 total reps with 10sec between every 10 rep)
Demo video https://youtu.be/HXia-KuaBu4

D) 4 Sets

• Row 250/200m
• 9 Pull Ups
• 7 Goblet Squats HEAVY
• 5 Strict HSPU
• 3 Strict Toes to Bar
• 1 Wall Walks
• rest walk 90sec between sets
  
  *If you don’t have the strict HSPU skill yet – perfect opportunity to scale back to pike strict HSPU. Similarly with the Kipping Pull Ups, you can perform an assisted pull up in place if you don’t have that skill yet. 
  Row https://youtu.be/gON7XC5WxCM
  Goblet Squat https://youtu.be/f-Vf2yRRqOg
  Strict Handstand Push-up https://youtu.be/ic8cg0SQ8A4
  Strict Toes to Bar https://youtu.be/pgBwmyI36aE
  Wall Walks https://youtu.be/JsGNOjxsu9A
  Kipping Pull Up https://youtu.be/4LyN4kwzM2I
  Pike Strict Handstand Push-Up https://youtu.be/ytczHUp_33c