Warm Up: 12 Mins
2 rounds
:30 single unders
10 scap pull ups
10 kip swings
:30 hand stand hold
5 push ups
10 RDLs
:30 Double Under attempts
5 pull ups

Strength:  
Week “C”
No Strength this week

Metcon: 30 Min Cap 
 “Bradshaw”
30 min time cap
10 rounds for time
3 HSPU
6 Deadlifts 225/155, sc. 155/105, teen 135/95
12 Pullups
24 Double Unders, sc. 50 singles

Functional Bodybuilding Class

WEEK B Volume week

Tuesday: Back and Triceps:
1)  4×25
Straight Bar Lat Pull Down

2) 3×20 Build Over the 3 Sets
V-Bar Low Row

3) Giant Set 3×15-20
V-Bar Lat Pull Down
Tricep Press Down
Lat Press Down

4) Super Set 3×15-20
T-Bar Row
Cable Rope French Press

5) Giant Set 3×15-20
Stand Single Arm Cable Row
DB Tricep Kick Back
DB Bent Over Row
*Do everything on the right arm aka cable row, kick back, bent over row then switch to the left arm = 1 set

Ladies Hour:

Warm Up: 4 Mins
Burpees to a song of your choice.

Core Development: 6.5 min
4 Rounds
20 Seconds Reverse Crunch
20 Seconds Heal Taps aka Penguins
20 Seconds Straight Leg Hip Lift
20 Seconds Bicycle Crunches
20 Seconds Rest

Metcon: 16 Mins
4 Rounds
3 Min AMRAP
3 Burpees
5 Hanging Knee Raises
7 Ball Slams

1 Min Rest