Warm Up: 8 Mins 
2 x :30 Each:
Scap Pull Ups
Kip Swings
Banded Pull Aparts
Bent Over Banded Rows
Band Bicep Curls
Then: 1:30 / Side LAX Roll Rotator Cuff or Traps

Pulling Strength: 18 Mins
Every 3:00 x 3 Sets
8-12 / Side S.A DB Row – Video
Then every 3:00 x 3 Sets
6-10 Inverted Barbell Row – Video
12-15 Band or Cable Face Pull – Video

Metcon: 14 Mins
“Turn N Burn”
4 Min AMRAP:
2 Muscle Ups (or hardest pulling movement possible. ex: Band C2B)
6 Hang Power Snatch @ 65% 1RM
6 Bar Facing Burpees
1:00 Rest (Lower weight if needed!)
4 Min AMRAP:
4 C2B Pull Ups (or something easier than 1st AMRAP. ex: Banded pull up)
6 Hang Power Snatch @ 65% 1RM
6 Bar Facing Burpees
1:00 Rest (Lower weight if needed!)
4 Min AMRAP:
6 Pull Ups (or something easier than 2nd AMRAP. ex: ring row)
6 Hang Power Snatch @ 65% 1RM
6 Bar Facing Burpees
1:00 Rest (Lower weight if needed!)

Functional Bodybuilding Class

WEEK B Volume week

Tuesday: Back and Triceps:
1)  4×25
Straight Bar Lat Pull Down

2) 3×20 Build Over the 3 Sets
V-Bar Low Row

3) Giant Set 3×15-20
V-Bar Lat Pull Down
Tricep Press Down
Lat Press Down

4) Super Set 3×15-20
T-Bar Row
Cable Rope French Press

5) Giant Set 3×15-20
Stand Single Arm Cable Row
DB Tricep Kick Back
DB Bent Over Row
*Do everything on the right arm aka cable row, kick back, bent over row then switch to the left arm = 1 set

Ladies Hour: 

Warm Up – 6 Mins

Hip Development – 6 Mins

Metcon – 15 Mins