FBB

WARMUP

3 Sets

Dual Bottoms Up KB Rack Carry x 20m Scapular Push Ups on Elbows x 10 Active Bar Hang x 30sec
Banded Face Pull x 12reps

rest as needed between sets

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A1) Wide Grip Bench Press: 31X0; 10-12reps; rest 60sec x 3 Sets A2) Pendlay Row: 30X1; 10-12reps; rest 60sec x 3 Sets

B1) Strict Bar Dips: 2020; 10-12reps; rest 60sec x 3 Sets B2) Body Row: 30X0; 12-14reps; rest 60sec x 3 Sets

CONSISTENT EFFORTS-

C) 15min

30sec Bent Hollow Hold

3 Wall Walks
6 Strict Pull Ups
9 Ring Push Ups

30sec Dual KB Rack Carry