Warm Up: 8 Mins
2 Rounds:
10 Scap Pull Ups
10 Banded Lat Push Downs
10 / Side Plate or DB Cuban Rotations
5 Burpees
5 Hang High Pulls
5 Hang Power Cleans

Mobility: 6 Mins
1:30 / Side LAX Rotator Cuff
1:30 / Side Band Shoulder Stretches

Strength: 12 Mins
3 x Superset
5-10 Strict Pull Ups
10/Side DB Alternating Curls
2:00 Rest

Metcon: 13 Mins
13 Min AMRAP
1 Rope Climb OR 2 Muscle Ups OR 5 Pull Ups
5 Power Cleans 155/105
10 Box Jumps 24/20

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)

2×100 reps (don’t drop or let go of the weight)
Alt DB Curls