Warm Up: 10 Mins
30/24 Cal Row or Bike
25 Pull Aparts
10 Jerk Drives
10 Push Press
10 / Side KB Bottoms Up Presses
20 Step Ups

Strength: 15 Mins
Keep in mind we will be doing a Hero WOD on Friday with 90 pull ups! Reduce reps and focus on technique if needed!
15 Min EMOM:
Min 1: 10 Pull Ups / Muscle Ups – as hard as possible
Min 2: 15/12 Cal Row
Min 3: Rest
*Complete 10 total pulling reps, but mix and match as desired. Record your reps to build off of.
Ex: 1 MU + 9 PU or 5 MU + 5 PU – Make it harder than last time

Metcon: 16 Min Cap
For Time:
20 Push Press 115/75
30 Box Jumps 24/20
40 DU / 80 Singles
50 Deadlifts 115/75
40 DU / 80 Singles
30 Box Jumps
20 Push Press 115/75

Functional Bodybuilding Class

Wednesday

Back Day

Seated Forward Leaning Lat Row

SS

Seated Row

3 Sets / (20 / 20)

Seated Forward Leaning Lat Row: Lean forward with your shoulders over your quads and perform a v-bar low lat row

Seated row: lean forward to start the movement and lean back to perform the row keeping your shoulders in front of your hips.

Rope Lat Pulldown

2 Sets / 30 Reps

Performed like a face pull but as a lat pull down. As you pull down on the rope pull it apart as you get to your head/face getting your triceps parallel to the floor

V bar Lat Pulldown

4 Sets / 20 Reps

Incline High Elbow DB Row

3 Sets / 20 Reps

Laying face down on an incline bench perform a high elbow db row looks like a seal pull with high elbows

One Arm DB Row (2 Sec Hold Top & Bottom)

3 Sets / 15 Reps EACH

Seated Cable Rope Row Trap Shrug

3 Sets / 30 Reps

T Bar Rows (SLOW + 4 Drops)

2 Sets / 10++++

Reverse Hyper

3 Sets / 30 Reps

Can use a bench to perform movement or GHD pad

Olympic Lifting