FBB

WARM UP

3 Sets

Yoga Push Up x 12
Scapular Ring Row x 12
Dumbbell Side Plank Rotations x 8-10/side *move slow and deliberately

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A1) Tall Kneeling Filly Press: 2111; 8-10/arm; rest 60sec x 3
A2) Close Grip Parallette Tricep Push Up: 3011; 8-10reps; rest 60sec x 3

A3) Incline Bench Dumbbell Bicep Curl: 40X1; 8-10reps; rest 60sec x 3

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3 Sets

Row 200/150m @ 85%
12-15 Toes to Rings (unbroken reps) 15-18 Tuck Ups
Row 200/150m @ 95%
(Faster on back end of set)
rest walk 2-3mins between sets

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3 SETS

20 Banded Push Ups
10 Dumbbell Preacher Curl/arm
20 Banded Upright Rows
-rest as needed between movements and sets-