Warm Up: 10 Mins
2 Rounds
:30 hollow rocks
8 push ups
10 box step ups
10 alt DB DL
10 alt DB high pull
10 alt DB snatch

Strength: 20 Mins 
Week “C”
No Strength this week

Metcon: 25 Min Cap
“Duke”
30 min EMOM
10 Alt DB snatches 53/35, sc. 35/20, teen 25/10
10 Burpees
10 Box Jumps
20 Situps
20 Squats

Functional Bodybuilding Class

B WEEK Volume week
Monday: Chest and Biceps
1) Bench Press 4×25

2)Super Set 3×12-15
DB Incline Bench Press
EZ Bar Curls

3)Super Set 3×12-15
Flat Bench Alt. DB Bench Press
Close Grip Straight Bar Curl

4)Super Set 3×12-15
Incline Flies
Incline Hammer Curls

5) Push Up Ladder 2 Sets
10 reps wide grip Push Ups
10 Reps Smith Machine Low elevated wide grip Push Up
10 Reps Smith Machine Medium elevated nutral grip Push Up
10 Reps Smith Machine High elevated Narrow grip Push Up
10 Reps Smith Machine High elveated Reverse Narrow grip Push Up

6) Inclined EZ Bar Curls (preacher style) 3×12-15

7)Burnout Sessions Cable Fly Neg breath stroke 3×12-15

8) 1xMax Effort
Alt. DB Curls Drop Set