FBB

3 Sets

20 Alternating Quadruped Limb Lifts 12 Prone Y on Bench
30sec Banded Plank

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A1) Farmers Press: 20X1; 8-10/arm; rest 60sec x 4 Sets
A2) Decline Narrow Grip Bench Press: 2020; 10-12reps; rest 60sec x 4 Sets

A3) Alternating Dumbbell Curls: 30X1; 8-10/ arm; rest 60sec x 4 Sets

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INTERVAL WEIGHT TRAINING

B) 3 Sets @ tough effort:

Assault Bike 9/7 Cals
7 Renegade Rows 50/35lbs
Assault Bike 9/7 Cals
7 Single Arm Dumbbell Power Clean and Jerk 50/35lbs R 7 Single Arm Dumbbell Power Clean and Jerk 50/35lbs L Assault Bike 9/7 Cals
rest walk 2-3mins between sets

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C) 3 Sets:

4-6 Dead Hang to Inverted on Rings (hold top of 3sec - lower in 3sec) 8-10 Ring Bicep Curls 3030
8-10 Parallette Tricep Push Ups 3030
rest as needed between sets