Warm Up: 12 Mins
2:00 /leg Barbell Smash
Then
200/175m Row 
15 Air Squats
10 Single Leg Squat Jumps
15 Air Squats
200/175m Row
Then
90 Sec /Side Lax Ball Roll Glutes

Mobility:
Perform mobility between strength sets
Roll out Legs and Hips, Chest and Shoulders

Strength: 15 Mins (De-load Week)
Back Squats  **90%  + 10 LBS** of your 1RM to calculate load
40% X 5
50% X 5
60% X 5
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: 20 Min 
3 Rounds
30/24 Cal Row or Bike
20 DB Box Step Ups  50/35
10 Thrusters 95/65

Workout with the conscious effort to remove the clock as a measure. Tracking times and scores is always encouraged, but the aim is to reduce the intensity on our *mind*, just as much as our body, during our delaod week.

Functional Bodybuilding Class

Tuesday

Shoulder Day

EZ Bar Bent Over Behind The Back Rears Delt Raises 
SS
DB Side Lateral
4 Sets / (20 / 20)

Seated Forward Arnold Rotations
SS
Arnolds
4 Sets / (20 / FAIL)

Cable Rear Flys 
SS
Cable Rear Flys (partials)
3 sets 15 / 20

Incline Front Raise (lay belly up on incline bench)
SS
Incline Front Raise (lay belly down on incline bench)
3 Sets / 15 EACH

Single Arm Bent Cable Rear
3 Sets Each / 20

Bus Driver Drops (2 Drops)
2 Sets / (At Least 10 Reps “Left and Right = Rep”)

Bus Driver Front Raise Hybrid
1 Set / 20 Reps
Left and Right Bus Driver into Front Raise = 1 rep

High Cable Rears 
2 Sets / 30 Reps
Crossover cables working high to low

Barbell Seated Strict Press
3 Sets / 20 Reps

Barbell Wide Grip Leaning Seated Front Raise
3 Sets / 15 Reps
Lean forward while sitting on a bench and perform a front raise with a wide grip