Warm Up: 6 mins
2 Rounds
1:00 Jump Rope
20 Sec Hollow Hold
20 Sec Arch Hold (supermans)
10 Banded Lat Press Downs
10 Kipping Swings

Mobility: 12 mins
90 Seconds /side Partner Barbell Calf Smash
90 Seconds /side Pigeon Stretch
90 Seconds /side Couch Stretch

Strength:  10 Mins
4 Rounds = 5 mins
20 Sec Reverse Crunch
20 Sec Hollow Body Mountain Climbers
20 Sec Straight Leg Hip Lift
20 Sec Rest
Then
50 Sit Ups for time

Metcon: 16 Min Cap
5 Rounds
50 Double Unders / 80 Singles
12 Knee To Elbows or Anchor Point T-2-B
Every Min On The 2:00 Mins perform 3 Burpees (starting with min 0:00)

Functional Bodybuilding Class

Wednesday

Back Day

Seated Forward Leaning Lat Row
SS
Seated Row
3 Sets / (20 / 20)
Seated Forward Leaning Lat Row: Lean forward with your shoulders over your quads and perform a v-bar low lat row
Seated row: lean forward to start the movement and lean back to perform the row keeping your shoulders in front of your hips. 

Rope Lat Pulldown
2 Sets / 30 Reps
Performed like a face pull but as a lat pull down. As you pull down on the rope pull it apart as you get to your head/face getting your triceps parallel to the floor 

V bar Lat Pulldown
4 Sets / 20 Reps

Incline High Elbow DB Row
3 Sets / 20 Reps
Laying face down on an incline bench perform a high elbow db row looks like a seal pull with high elbows

One Arm DB Row (2 Sec Hold Top & Bottom)
3 Sets / 15 Reps EACH

Seated Cable Rope Row Trap Shrug
3 Sets / 30 Reps

T Bar Rows (SLOW + 4 Drops)
2 Sets / 10++++

Reverse Hyper 
3 Sets / 30 Reps
Can use a bench to perform movement or GHD pad

Olympic Weightlifting Class

Warm Up: 9 Mins
2:00 Row / Bike
4:00 Mobility – Hips or Shoulder/T-Spine
10 / Leg Front and Lateral Kicks
1:00 PVC Torso ROM

Strength: 40 Mins
5 x 5 Power Snatch ~75%

3 x 5 Snatch High Pulls 75-85%

3 x 8 Snatch Lift Offs – Heavy

3 x 8 Tempo Power Snatch – slow til hip crease then explode

3 x 5-10 GHR or Hip Extensions