Programming Help With Fbe's M/w/f

[Keilani Gutierrez]

hey guys, I'm in need of your expertise moving around workouts because I see people here programming in a certain fashion that I still need to brush up the mechanics in. I'm currently only doing my regular kung fu training and i'm deriving all my fundamental strength training from ring work and static position work, so I need help shuffling around the moves, to help with recovery, since im new to this. I was practicing the warm up detailed below and was feeling a little run down in my joints. so i backed off and continued with the warm up and followed by some kung fu work.

my current cycle is looking like this, movements are trained on Monday,Wednesday,Friday.

Warm up

Joint Circles (15 times each direction)

run up and down my street (2 laps accumilating in around 350-300M)

Ido Portal Shoulder warm up

-scapula pushups 1x10

-overhead straight arm pull downs 1x10

-whippet 1x10

-Wall extensions 1x10

Wrist Warm up

Fingertip pushups 2x10 (on wall)

Wrist pushups 2x10 (on wall)

Spinal Twist 3x20secs (each side)

L-sit(on floor) 6x10secs

Bridges(dynamic) 3x5 reps

Hold each for 3 sets of 30 seconds

HandStand

German Hang(scaled to 20sec)

Chin up Dead Hang

XR Support

Hollow Hold

Inverted Hang(scaled to 20sec)

Superman Arch Hold

Reverse Plank

Plank

Wrestler bridges 1x5

Front Bridges 1x5

Straddle compressions 4x15sec

Bridge Compression 4x15 sec

Spinal Twist 4x15 sec

Wall extension 1x10

my question is, when can I incorporate FBE's? I can already do these FBE's but i noticed after two weeks that i fellt a little run down in the joints. should i stick the FBE's? scale down to the Pre-reqs? i've been giving myself a rest period of 3 minutes to gove me a chance to recover fully between each set, so should i tone it down to 1 min rest between set and 3 minutes after every giant set is done?

My Goal FBE's are as follows:

Pullups 3x5

Dips 3x5

Inverted Rows 3x5

Hanging Leg Raises 3x5

HandStand pushups 3x3-5

RTO Pushups 3x5

Full Squats(though im perfectly capable of doing Pistol Squats) 3x5

then work on some flexibility

you're advice is appreciated!

-Keilani