Warmup
- 4 Sets NFT
- 6/arm 30X1 Tall Kneeling Filly Press/arm
- 30sec Single Arm KB Overhead Split Stance Isometric/leg
+ Scapular Positional Strength and Active Mobility Work - Seated Shoulder Abduction (Band Pull Aparts) – 8-15reps (2sec hold each rep) x 2-3 sets
- Tall Kneeling Filly Press https://youtu.be/YQF_-KJFMIo
- Single Arm KB Overhead Split Stance Half Squat Hold https://youtu.be/xqiTkQgolmY
A) 10 Rounds KB Flow
- 2 Single Arm Kettlebell Suitcase Deadlift
- 2 Single Arm Kettlebell Snatch
- 2 Single Arm Kettlebell Clean
- 2 Single Arm Kettlebell Push Jerk
*switch arms every round, 5 rounds/arm Single Arm - Kettlebell Suitcase Deadlift https://youtu.be/1hcAoywwuRI
- Single Arm Kettlebell Snatch https://youtu.be/VdNC_xicfyg
- Single Arm Kettlebell Clean https://youtu.be/TQT7hBXVcOo
- Single Arm Kettlebell Push Jerk https://youtu.be/pRfJwVHLp6c
B) Back Squat
31X1; 2.2 Reps; rest 20sec between 2’s; Every 3:30 x 4 sets
*Cluster Set – 4 total reps but you will stop after 2 reps – place the bar back on the rack and then after 20sec, pick back up and continue for the last two sets
*On your top set try to build from last week
Demo video https://youtu.be/Rvy12jFLBFo
C1) KB Front Rack RNT Reverse Lunges
31X1; 4-6/leg; rest 30sec x 3 sets
Demo video https://youtu.be/MSv3lhfu3oY
C2) Incline Dumbbell Bench Press
40X0; 6-8reps; rest 30sec x 3 sets
Demo video https://youtu.be/Fv5EYoJfRt4
C3) Close Grip Parallette Tricep Push Up
10X0 (burn out set – go until you feel that burn but don’t hit failure); rest 2mins x 3
Demo video https://youtu.be/Q3SAtRaXcxQ
D) 4 Sets
- Assault Bike 20/16 Calories
- 10-14 Kipping Pull Ups
- 6-12 Kipping HSPU
- 16-20 Wall Balls 20/14
- rest walk 90sec between sets
*Aim to complete an unbroken set of each exercise that falls within the rep range prescribed.
*If you lack the HSPU skill, this week scale HSPU back to Kettlebell Push Press
*Pull Up Scale – start with lower reps if needed and or move towards an assisted pull up of some sort. - Kipping Handstand Push-up https://youtu.be/8rziRrOVRuo
- Assault Bike https://youtu.be/YAehhfg3DD8
- Kettlebell Push Press https://youtu.be/cK4fCJY2yvM
- Kipping Pull Up https://youtu.be/4LyN4kwzM2I
- Wall Balls https://youtu.be/xMO8WZrZk-U
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