Warm Up: 10 Mins
3 Rounds
10 Banded or Bar Good mornings
10 Push Ups
3 Wall Walks or 30 Sec Handstand Hold
Then
90 sec  /side Quad Smash

Mobility:
Perform mobility between strength sets
Roll out Chest, Shoulders, Triceps

Strength: 15-20 Mins (De-load Week)
Strict Press  **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: 15 min
5 rounds, you only have 3 mins for each round
15 Russian KB swings 53/35
12 Dips
9 Push press 75/45

You have 3 mins to get thru the round, if you finish at 2 min then you get 1 min rest. If you don’t finish all reps in 3 min for round you reset and start new round.

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