Warm Up: 15 Mins
2 Rounds
1:00 Per Side LAX Ball Rotator Cuff Smash
1:00 Per Side PVC External Rotation Stretch video
1:00 Good Morning with Band
5 Clean High Pull
5 Power Clean
5 Squat Clean
10 KB Deadlift
10 KB Swing

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

👇5-8 Mins to warm up to working weight for the Metcon👇

Metcon: 17 Min Cap
“Nitrous”
3 Rounds For Time:
1 Power Clean @ 80-90%
30 Russian KBS 53/35 scaled 35/35
2 Power Clean (same weight)
60 Russian KBS 53/35 scaled 35/35
1 Power Clean (Same Weight)
*Rest 1:00 Between Sets

Functional Bodybuilding Class

A WEEK: Heavy week
Monday: Chest and Biceps:

1)Heavy Bench Press 5×5 pyramiding

2)Giant Set 3×8-12 pyramiding
Isometric Push Up (Wipers) Or Push Ups with a 3-5 sec pause at the bottom
Single Arm DB Bicep Curl (Preacher)
DB Bench Press

3)Drop Set x3 sets
Incline DB Bench Press
3/5/7/9+9 Flys

4)Giant Set 3×8-12
Cable Scraper Bicep Curls
DB Decline Bench Press
Cable Skull Crusher Bicep Curls (high to low)

5)Giant Set 3×8-12
DB Pull Overs
DB Crusher Press
Cable Cross Over (low to high)

6)Finisher:
1 Set ME Bench Press Breathing Set
1×8-10 w/ 5 sec Eccentric/Concentric Bicep Curl

Alternative Finisher:
Push Up Ladder
10 Wide Grip (turn hands out)
10 Smith Machine Low W/Wide hands (index fingers on loops or wider)
10 Smith Machine 3 Levels Higher (pinky fingers on loops)
10 Smith Machine 3 Levels Higher (pinky on edge of knurling)
10 Smith Machine Same Level Reverse Grip (index fingers on edge