Warmup

• 3 Sets NFT
• 6 Single Arm KB Z Press/arm
• 30sec Kettlebell Rack 1/4 Squat Pulse
• 20 Psoas March

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Scapular Positional Strength and Active Mobility Work

• Seated 45 Degree Incline Shoulder Abduction (45 Degree Incline Band Pull Aparts) – 8-15reps (2sec hold each rep) x 2-3 sets  
  
  
• KB Rack 1/4 Squat Pulse https://youtu.be/C1sHdvKq4C4
• Single Arm Kettlebell Z Press https://youtu.be/ygiRarZWXHw
• Psoas March https://youtu.be/cmgOzyvrizU
• Seated 45 Degree Incline Shoulder Abduction https://youtu.be/Ku8QU_a9UKE

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; 1.1 Reps; rest 15sec between 1’s;
• Every 3:30 x 4 sets
• *Cluster Set – 2 total reps but you will stop after 1 rep and place the bar back on the rack and then after 15sec pick back up and continue for the last two sets
• *On your last couple sets try to build from last week
  Demo video https://youtu.be/Rvy12jFLBFo

C1) Rear Foot Elevated Split Squat

• DB Suitcase Loaded; 21X1; 6-8/leg; rest 30sec x 3 sets
  *box height is 6-8″
  Demo video https://youtu.be/G0Mo2LF8uLU

C2) Alternating Dumbbell Incline Bench Press Top Down

22X0; 6/arm; rest 30sec x 3 sets
Demo video https://youtu.be/KwKL7ZfYD_0

C3) DB Skull Crushers

10X0 (burn out set – go until you feel that burn but don’t hit failure); rest 90sec-2mins x 3
Demo video https://youtu.be/IAHDkC6vJw4

D) 4 Sets @ Tough Effort

• Row 20/18 Calories
• 14 Dumbbell Front Squats 60/40
• 8-12 C2B Pull Ups
• 8-12 Ring Dips
• rest walk 90sec between sets
  
  
• *Aim to complete an unbroken set of each of the gymnastics exercises that falls within the rep range prescribed.
• *Scale Ring Dips back to Regular Dips or Push Ups and Scale C2B Back to regular pull ups or ring rows. 
• Row https://youtu.be/gON7XC5WxCM
• Dumbbell Front Squats https://youtu.be/rotBMUQHdZk
• Kipping Chest to Bar https://youtu.be/8Rp-OeeJP-Y
• Kipping Ring Dips https://youtu.be/r3lkZgWLp8k