Warm Up: 7 Mins
1:00 PVC ROM
Then 2 Rounds:
15 Air Squats
10 Hang Power Clean
10 Push Press
15 Pull Aparts

Strength: 15 Mins
3 x Unbroken Complex
4/Side Back Rack Lunges
10 Back Squats
3:00 Rest Between Sets

Metcon: 15 Mins
15 Min EMOM
Min 1: 18/14 Cal Row or Bike
Min 2: 5 Hang Power Cleans + 5 Front Squats + 5 S2OH
Min 3: Rest
*Perform the second minute as an unbroken complex. Increase weight each round if possible. Aim for the heaviest unbroken complex possible with good technique.

Functional Bodybuilding Class

Chest and Biceps Volume

4×25
Bench Press

4)Giant Set 2×20
Cable Scraper Bicep Curls
Cable Skull Crusher Bicep Curls (high to low)

Giant Set 2×20
Alternating DB Bench Press
DB Crush Press
Incline Bench EZ Bar Preacher Curls

Super Set 2×20
DB Decline Barrel Press
DB Decline Fly

2 Sets Push Up Ladder
10 Wide Grip (turn hands out)
10 Smith Machine Low W/Wide hands (index fingers on loops or wider)
10 Smith Machine 3 Levels Higher (pinky fingers on loops)
10 Smith Machine 3 Levels Higher (pinky on edge of knurling)
10 Smith Machine Same Level Reverse Grip (index fingers on edge of knurling)

2xME
Alt DB Curls (to failure)