Warm Up: 10 Mins
2:00 Lax Ball T-Spine
Then
15 Pull Aparts
10/Side DB External Rotations
10 Strict Press
30 Sec Handstand Hold
10 Dips

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

Strength: 12-15 Mins (De-load Week)
Strict Press  **90%  + 5 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 Cap
50 Rounds
1 HSPU
2 KB Swings 53/35
3  Ring Dips

Find your rhythm and flow through this one. Don’t think 50 rounds think of the round you’re on and keep chipping away, slowly but surly. Remember this is a de-load, treat it as such.

Functional Bodybuilding Class

Thursday

Chest Day

Incline DB Press
SS
Incline DB Fly
3 Sets  x 15 press / 20 fly

Dips
3 Sets / FAIL

Bent Over Cable Fly
3 Sets / 20 Reps

Incline Smith (Drops)
2 Sets / 15 + 2 Drops

Machine Cable Fly Partials
SS
Machine Cable Fly Full ROM
3 Sets / (20 / FAIL)

Decline db push-ups
2 Sets / FAIL

Incline DB Coffin Press (30°, 45°, 60°, 75°)
1 Set / 20 Reps
Perform 20 reps at 30 degree angle, then 20 reps at 45 degree angle, then 20 reps at 60 degree angle and finally a set of 20 reps at 75 degree angle = 1 set 

Cable Machine Fly Stretch
1 Set / 60 Sec per side