Warm Up: 10 Mins
2 Rounds
1 Min Row (share rowers if need be, aka start at a different station)
1 Min  PVC ROM
1 Min Banded Pull A Parts
1 Min Push Ups
1 Min Banded Tricep Extensions

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

Strength: 15-20 Mins
Bench 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: 15 Min Cap
In Team s of 2 Versus Workout
Partner “A”
100 Push Ups
50 DB or KB Bench Press 50’s/35’s
25 Dips

Partner “B”
200/170 Row

On the 3.2.1.Go Athlete “A” will perform as many Push Ups as they can in the time it takes Partner “B” to perform 200/170m Row. Once Partner “B” finishes the row they will promptly tell Partner “A” to stop. At which point the switch and Partner “B” will perform as many Push Ups as possible while Partner “A” rows. You will pick back up where you left off each time you get back to the chest movements. Example: If Partner “A” got 55 push ups in the time it took Partner “B” to row then when “A” gets back to push ups they will be starting on rep 56 of push ups. If and when they finish push ups if the “B” is still rowing then move to the next movement until athlete “B” says stop and switch. The athlete that finishes first

Functional Bodybuilding Class

Monday

Arm Day

Tricep
Incline Cable Extensions (PARTIALS top to half down, elbows tucked to the ribs)
2 Sets 20 Reps
-No rest move right into:
Incline Cable Extensions (45 Degrees, think skull crushers but not)
2 Sets 20 Reps
-No rest move right into:
Incline Cable Extensions (Reverse, full rom)
2 Sets 20 Reps
-No rest move right into:
Incline Cable Extensions with extra stretch at the top (Split Into 2 Motions stretch or extend at the top, then pull down to full rom extensions done almost like a pull over + extension)
2 Sets 20 Reps

Bicep
Incline Cable Curls (Close Grip)
2 Sets 20 Reps
-No rest move right into:
Incline Cable Curls (Wide Grip)
2 Sets 20 Reps
-No rest move right into:
Incline Cable Curls (Wide Grip Drag Curl)
2 Sets 20 Reps
-No rest move right into:
Incline Cable Curls (Seated Up & Tilted Forward)
2 Sets 20 Reps

Tricep
Single Arm DB French Press (Arm Jammed Against Bench)
2 Sets EACH 20 Reps

Bicep
Cross Body DB Reverse Hammer
2 Sets EACH 20 Reps

Tricep
Lying Incline DB’s Kick Backs (Supinated Grip)
2 Sets 20 Reps

Tricep
Lying Incline DB Kick Backs (Rotate as You Contract Up)
2 Sets 20 Reps

Bicep
High Incline Seated DB Curl (Shoulders Open/45 degree – Short Head Version)
3 Sets 20 Reps
“hold for 2 seconds at top”

Super Set
2 sets x 20 reps 
DB Angled Drags (seated
DB Skull Crushers (laying 45 Degrees)

Super Set
2 sets to failure 
Reverse Grip Straight Bar Curls
Tricep Push-ups