Warm Up: 12 Mins
2 Rounds:
250 M Row
10/Side Lying Leg Lifts
5 Barbell Jefferson Curls
10 RDLs
10 Deadlifts
Then: 1:30 / Side LAX roll traps

Strength: None

Metcon: 25 Mins
“Thunder Rolls”
Every 5:00 x 5 Rounds:
10 Deadlifts 185/135
16 Alt DB Snatch 50/35
500/400 M Row
*If you complete the row at 4:00 then rest until the next round begins at 5:00.

Functional Bodybuilding Class

Week “A”
Friday: Arms Bicep and Triceps (Optional Day)
1)Super Set: 4×8-12
Seated DB Curls
DB Skull Crushers
Then drop the weight down

1×8-1
Single Arm Curl while holding the other side static at 90degrs for 8 then switch.
Same thing for Skull Crushers

2)Super Set: 4×8-12
EZ Bar Preacher Curls
DB Overhead Extension
Last set is a double drop set for both movements. Meaning ME reps at heavy weight then drop to a lighter weight
for ME then one more drop in weight for ME reps then move to Tricep for same double drop set.

3)Super Set: 4×8-12
Incline DB Curls
Cable Rope Overhead Extensions
Last set is a double drop set for both movements.

4)Super Set: 3x 21’s
Straight Bar Curl
Cable Rope Push Downs

5)Super Set: 4×8-12
DB Alternating Hammer Curl
Single Arm Cable Push Downs

6)Super Set: 4×8-12
Cable Curl
Cable Push Downs