Warm Up: 10 Mins
20 Banded Pass Throughs
20 Banded Pull Aparts
12 Banded Bench Press Video
20 Banded Curls
10 Push Ups
200 Row

Strength: 20 Mins 

WRITE DOWN THE WEIGHTS YOU USE SO NEXT TIME YOU DO THIS YOU CAN TRY AND GO HEAVIER
3×25
(9 mins) Every three mins perform
25 Bench Press (AHAP)

Note: The goal is to try and go As Heavy As Possible while keeping doing 25 unbroken reps aka not allowed to rack the bar or rest the bar on your chest until you have achieved the 25 reps.

2 min rest/reset

3×15-20 reps
(9 mins) Every three mins perform
DB Reverse Grip Bench Press
Straight Bar Outer Grip Curl

Metcon: 12 Min HARD CAP
10 Rounds for time:
10 Push-ups
150M Row Sprint

Note: You might not finish this one under cap… But try really hard too!

Functional Bodybuilding Class

A WEEK: Heavy week
Monday: Chest and Biceps:

1)Heavy Bench Press 5×5 pyramiding

2)Giant Set 3×8-12 pyramiding
Isometric Push Up (Wipers) Or Push Ups with a 3-5 sec pause at the bottom
Single Arm DB Bicep Curl (Preacher)
DB Bench Press

3)Drop Set x3 sets
Incline DB Bench Press
3/5/7/9+9 Flys

4)Giant Set 3×8-12
Cable Scraper Bicep Curls
DB Decline Bench Press
Cable Skull Crusher Bicep Curls (high to low)

5)Giant Set 3×8-12
DB Pull Overs
DB Crusher Press
Cable Cross Over (low to high)

6)Finisher:
1 Set ME Bench Press Breathing Set
1×8-10 w/ 5 sec Eccentric/Concentric Bicep Curl

Alternative Finisher:
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