# RP's FBW

Full RR structure with rep ranges. Peak volume.

## Warmup

- 1 × 10 Bird Dog
- 1 × 10 Shrimp Squat (Beginner)
- 1 × 8 Scapular Pull-Up

## Workout

- **Circuit · 3 rounds**
  - 4 Negative Pull-Up
  - 10 Shrimp Squat (Beginner)
  - 15 Push-Up (Incline)
- **Circuit · 3 rounds**
  - 12 Dip - Bench
  - 10 Glute Bridge (Single-Leg)
  - 30 Dead Bug
- **Superset · 3 rounds**
  - 12 Inverted Row
  - 10 Push-Up
- **Circuit · 3 rounds**
  - 30s Plank
  - 25s Side Plank
  - 15 Superman