Warm Up: 8 Mins 
2:00 Bike
10 Scap Push Ups
:30 HS Hold
1:00 Bike
10 Push Ups
5 HSPU
5 Strict Press

Strength: 21 Mins
Week “A”
5:00 to warm up Strict Press and Bench Press
Then Every 4:00 x 4 Rounds Perform
4 Strict Press 72% 1RM + 8 Bench Press 60% of Bench Press 1RM

Metcon: 15 Min Cap
“Cat’s Cradle”
For Time:
10-9-8-7-6-5-4-3-2-1 Ring Push Ups
1-2-3-4-5-6-7-8-9-10 HSPU
*After the 5 HSPU perform 25 Cal Bike / Row

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 – 5 Mins

Strength: Core (5 min)

Metcon – 14 Min Caps