Warm Up 10 Mins
3 Rounds
30 Sec of Single Unders
10 Banded Row
10 Banded Lat Press Down
10 Banded Pull Aparts

Strength/Conditioning: 15 mins
100-80-60-40-20 DU
5 Strict Pull Ups Between Each Set of DU
Or 5-4-3-2-1 Ring MU

If you are still working on getting DU’s Perform your sets as follows
90 Sec – 75 Sec – 60 Sec – 45 Sec – 30 Sec worth of attempts

Metcon: 14 Min Cap
14 Min EMOM
Min 1: 8 Pull Ups
Min 2: 14 Wall Balls 20/14

Functional Bodybuilding Class

LEG DAY!

5×5
Back Squats (build to your heaviest set of 5)

Giant Set 3×8-15 (heavy)
Split Stance KB Sumo DL 3/4 Rep
KB Sumo Squats 1/2 Rep
X-Band Walk (Down and Back East-West)

4×12-15 (heavy)
Leg Extensions

4×12-15 (heavy)
Leg Curls

3x Super Set
12 /leg Back Rack Curtsey Lunge to Squat (can do without weight if needed)
12 Back Rack Box Step Ups