Warm Up: 7 Mins
2 Rounds
50′ Bear Crawls
1 Min PVC ROM
10 Up Right Rows
10 Strict Press
10 Kb Swings

Mobility:
Perform mobility between strength sets
Roll out chest, shoulders and lats.

Strength: 12-15 Mins
Strict Press using 90% of your 1RM to calculate load
70% X 3
80% X 3
90% X 3+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.

Metcon: 15 Mins
5 rounds, you only have 3 mins for each round
20 Single Arm Alt KB swings 53/35
50′ Bear Crawl
10 Handstand Push Ups

You have 3 mins to get thru the round, if you finish at 2 min then you get 1 min rest. If you don’t finish all reps in 3 min for round you reset and start new round. The goal is to finish with at least 30 sec rest.

Functional Bodybuilding Class