Warm Up: 10 Mins
1:00 PCV ROM
90 sec /side LAX Ball Chest
2:00 M Jump Rope Practice
10 Front Raises Using 5-10lbs plates
10 Side Lateral Raises Using 5-10lbs plates
10 Bent Over Rear Flys Using 5-10lbs plates

Mobility: 10 Mins
90 sec /side Partner Calf Smash
2:00 Lax Ball T-spine

Perform mobility between strength sets
Roll out Calfs, shoulders, lats

Strength: 15 Mins
Strict Press**90%  + 10 LBS** of your 1RM to calculate load
65% X 5
75% X 5
85% 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: 12 Mins
12 Min AMRAP Ladder
10 Double Unders
1 Muscle Up / 2 C-2-B Pull Ups
20 Double Unders
2 Muscle Ups / 4 C-2-B Pull Ups
30 Double Unders
3 Muscle Ups / 6 C-2-B Pull Ups
40 Double Unders
4 Muscle Ups / 8 C-2-B
50 Double Unders
5 Muscle Ups /  10 C-2-B
60 Double Unders
6 Muscle Ups / 12 C-2-B

and so on… Keep Climbing the ladder until you run out of time!

Functional Bodybuilding Class

Thursdays

Incline Bench
3 Sets 50/30/20
Focus on pulling your elbows back on the way down and squeezing the elbows on the way up. Keep the chest up and don’t fully lock out. Perform more of a 3/4 rep at the top. 

Decline Cable Flys ASCENDING 
4 Sets 15 Reps Ascending in Weight (1pin)

Incline DB Press 45 degrees
3 Sets 15 Reps w/3sec pause at the bottom 
Keeping your elbows at 45 degrees move at a slower pace focusing on contracting through the entire movement. Shoulders stay back and down so the chest can lift. Give a thumbs up at the top of the movement to create more engagement. 

High Cable fly
3 Sets 30 Reps
Pick a weight you can get without breaking. Keep the should back and down and squeeze at the bottom but don’t touch the handles together. 

Low Cable fly
3 Sets 30 Reps
Tilt forward slightly, drag the elbows along your side and face the contraction to the inner part of your pecs. Open the shoulder and then drive the elbows in at the top
Super Set
3 sets 
30 +reps Decline press

Failure DB Push ups
Perform the decline with the same weight and movement pattern as the incline we started with. 
Then move right into db push ups.