Warm Up: 8 Mins
2 Min Row
Then 2 Rounds:
8 Scap Push Ups
8/Side Shoulder Taps
8 Push Ups
8 Strict Press

Strength: 17 Mins 
Week “A”
5:00 to warm up Strict Press and Bench Press
Then Every 4:00 x 3 Rounds Perform
7 Strict Press 65% of T1RM + 13 Bench Press 55% of T1RM- Same Weight

Program Notes:
Calculate 90% of your Strict Press 1RM and then 55% of that number. Then calculate 90% of Bench Press 1RM and multiply by 65%
Ex at #200 1RM Bench Press Press: 200 x .9 x .55= #117
Athletes perform 7 Strict Press at that weight, then rack the bar and immediately begin 13 Bench Press. Repeat every 4:00 for 3 rounds.
**Pull Strict Press from Rack and Set up a 2nd barbell for Bench Press.

Metcon: 18 Min Cap
For Time:
1000/800 M Row
8 Wall Walks
750/600 M Row
6 Wall Walks
500/400 M Row
4 Wall Walk
250/200 M Row
2 Wall Walk

Functional Bodybuilding Class

A WEEK: Heavy week
Tuesday: Back and Tricep:

1)Negative Strict Pull Ups with a 5 second negative phase 5×5

2)Giant Set: 3×8-12 pyramiding
Lat Pulldowns
Tricep Extension w/rope
Straight Bar Lat Press Down

3)Super Set:
Narrow Grip Seated Cable Row
Tricep Straight Bar Over hand/Under Hand

4)Super Set: 3×8-12 pyramiding
Bent Over Barbell Row
DB Tricep Kick Backs
DB Incline Bench Seal Row

5)Finisher: 3xME 5 Sec Concentric/Eccentric
Single Arm Seated Row

6)Giant Set: Ticep Finisher 2xME
EZ Bar Pull Overs
EZ Bar Skull Crushers
EZ Bar Close Grip Bench Press

Ladies Hour: