FBB

5 Bottom Up Single Arm KB Press R 20m Bottom up KB OH Carry R
5 Bottom Up Single Arm KB Press L 20m Bottom up KB OH Carry L

8 Single Arm Ring Row/arm

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A1) Incline Close Grip Bench Press: 31X0; 10-12reps; rest 60sec x 4 Sets

A2) Single Arm DB Tripod Row: 20X2; 8-10/arm; rest 60sec x 4 Sets

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B1) Single Arm Dumbbell Bench Press: 31X0; 8-10/arm; rest 60sec x 4 Sets

B2) Lean Away Strict Ring Pull Up: 40X0; 8-10reps; rest 60sec x 4 Sets

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FOR QUALITY

C) 4 Sets:

20sec Adduction Bias Side Plank R 20sec Adduction Bias Side Plank L 8 Archer Ring Row R
8 Archer Ring Row L

8 Roll Out Push Ups R
8 Roll Out Push Ups L
-rest as needed between sets-