Warm Up: 7 Mins
:30 Mountain Climbers
10 / Side Front & Lateral Kicks
8 Burpees
8 Hang Power Clean
8 Front Squats
8 Squat Cleans
:30 / Side Samson Stretch

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

Metcon: 16 Min Cap
For Time:
20 Power Cleans 135/95
20 Front Squats 135/95
100 Sit Ups
10 Power Cleans 135/95
10 Front Squats
100 Sit Ups

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)