Warm Up: 10 Mins
2 Rounds
200 M Run
50′ X-Band Walk
10 Hang Power Cleans
10 Front Squats

Mobility:
Perform mobility between strength sets
Roll out Quads, Hips, Hamstrings, Calfs

Strength: 15-20 Mins
Back Squat **90%  + 20 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: 18 Min Cap
4 Rounds
25 Hang Squat Cleans 65/45
400 M Run

Functional Bodybuilding Class

Tuesday 

Shoulder Day

Giant Set
Try Set DB “Warm Up”
3 sets x 20 at each
Standing Bent Over Rear Fly
Standing Side Lateral Raise
Standing Front Raises 

Barbell Front Raises Rainbow
3 Sets x 20 

30 Rear Delt Cable Fly (Partials bottom-half up)
2 Sets 30 with 20 sec rest between sets

10 Rear Delt Machine (Full – Pronated-hand down pinks out)
3 Sets 10 (15-20 sec between sets don’t drop the get what you can)

10 Rear Delt Machine (Full – Palms in thumbs up)
3 Sets 10 (15-20 sec between sets don’t drop the get what you can)

Cable Side raises 
2 Sets 15 Reps back to back no rest 

Seated Rope High Rows
3 Sets 20 Reps

Super Set 
3 x 20
Heavy Side Lateral Partials at the top
Heavy Side Lateral Partials at the bottom
3 sets back to back to back start with 20 but be ready to get less each round

Super Set
3 sets x 20 Reps 
Bent over DB Rotations (stand tall if needed)
SS
Seated Plate Press

3 Sets x Failure 
Incline Around The Worlds (“I” to “T” Front Delt)
2 Sets 10 Reps
SS
Incline Around The Worlds (“T” to “I” Rear Delt)
2 Sets 10 Reps