Warm Up: 10 Mins
2 minutes warm up bike
Then 2 Rounds
10 Banded “I’s”
10 Banded “Y’s”
10 Banded “T’s”
10 Strict Press
10 Push Press

Strength: 20 Mins 

WRITE DOWN THE WEIGHTS YOU USE SO NEXT TIME YOU DO THIS YOU CAN TRY AND GO HEAVIER
Week “A”: 20 Mins
Strength: Every 3 Mins Complete (9 mins)
3 Jerk Complex; Building up to your heaviest complex (Form Over LOAD)
1 Jerk Complex = Jerk Drive video + Push Press + Jerk (Push or Split)
Rest 2 Mins
Accessory Strength: Every 3 Mins Complete
8-12 DB Front Raises
8-12 DB Lateral Raises
8-12 DB Bent Over Rear Delt Fly

Metcon: 12 Mins Hard Cap
“Nice and Smoove”
5 Rounds for time
10 Jerks from rig (115/75) (Sc. 95/65) (teen 65/55)
15/12 Cal Bike or Row if bike is unavailable

Functional Bodybuilding Class

WEEK B Volume week

Wednesday: Legs
1) 4×25
Back Squats

2) 4×12-15
Single Leg Ext

3)  4×12-15
Single Leg Curls

4)  4×12-15
Single Leg: Leg Press

5) 4×12-15
Smith Machine Hack Squats

6) 1×150
Walking Lunges (if you want to add weight proceed via back rack)

7) 4×25
Standing Calf Raises

8) 4×25
Seated Calf Raises