Warm Up: 12 Mins
Warm Up With A Partner

Two Rounds
Partner A:
1:00 Min Bike

Partner B:
10 Deadlifts
10 Ring Rows
10 Lunges

One Partner Bikes for 1 min while the other performs a round of warm up movements.

Metcon: 20 Min Cap
With A Partner
For time:
50 Deadlifts 225/155 Scaled 155/110
50 Pull Ups
50 Cal Bike
50 Ring Rows
50 Back Rack Lunges 95/65 Scaled 65/45

This is You Go I Go Style. Only one person gets to work at a time. Split reps as equal as possible.

Functional Bodybuilding Class

Week “A”
Friday: Arms Bicep and Triceps (Optional Day)
1)Super Set: 4×8-12
Seated DB Curls
DB Skull Crushers
Then drop the weight down

1×8-1
Single Arm Curl while holding the other side static at 90degrs for 8 then switch.
Same thing for Skull Crushers

2)Super Set: 4×8-12
EZ Bar Preacher Curls
DB Overhead Extension
Last set is a double drop set for both movements. Meaning ME reps at heavy weight then drop to a lighter weight
for ME then one more drop in weight for ME reps then move to Tricep for same double drop set.

3)Super Set: 4×8-12
Incline DB Curls
Cable Rope Overhead Extensions
Last set is a double drop set for both movements.

4)Super Set: 3x 21’s
Straight Bar Curl
Cable Rope Push Downs

5)Super Set: 4×8-12
DB Alternating Hammer Curl
Single Arm Cable Push Downs

6)Super Set: 4×8-12
Cable Curl
Cable Push Downs