Warm Up: 10 Mins
2 Rounds:
10 Push Ups
10 Lunges
5 Dips

Then 2 Rounds
10 Banded “I’s”
10 Banded “Y’s”
10 Banded “T’s”

Strength: 20 Mins 
Week “B”: 16 Mins
Strength: Every 2 Mins Complete (6 mins)
5 Strict Press (first 2 mins)
5 Push Press (second 2 mins)
5 Jerks (Third 2 mins)

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: 16 Mins Hard Cap
“Anoxia”
50 Push Ups
40 OH Single DB Lunges (stationary, switch arms whenever) 50/35,sc 35/20,Teen 25/10 sc suitcase lunge
30 Alternating DB Snatch
20 Dips
10 Single DB Alt Devils Press

Functional Bodybuilding Class

Week “A” Heavy
Wednesday: Legs
1) Heavy Back Squat 5×5 pyramiding

2)Super Set 4×8-12 pyramiding
Narrow Stance Front Squat
RDL 3 Sec Eccentric Phase (light weight)

3)Super Set 3×8-12
Leg Curl (Finish with a 4 set of single leg Max Effort drop set)
Leg Extensions (Finish with a 4 set of single leg ME drop set)

5)Single Leg Hip Press 4×8-12

6)Close Stance Hack Squats 21’s
7 half to bottom reps
7 half to top reps
7 full range reps

7)Finisher 3sets
50’ Weighted Back Rack Walking Lunges