Warm Up: 6 mins
1:00 Burpees
10 KB RDL
10 Russian KBS
50′ Walking Alternating Samson Stretch
1:00 / Side Hamstring Stretch

Mobility: 8 mins
90 Seconds /side Pigeon Stretch
90 Seconds /side Dynamic Banded Samson Stretch

Strength: 10 mins
3 Rounds – :30 each
Medball Plank to Pike  OR MB Plank with feet elevated on MB
Star Fish Crunch
Banded Lateral Dead Bugs Right Side
Banded Lateral Dead Bugs Left Side
MB Russian Twists
1:00 Rest

Metcon: 18 Min Cap
For Time: 40-30-20-10
Alternating Russian KB Swings 53/35
Burpees
Sit Ups

Functional Bodybuilding Class

Wednesday 
Back Day

Ez Cable Late Press Down (standing tall and reaching out)
5 Sets x 20 Reps
“keep arms straight & roll upper back”

Seated straight bar close/neutral grip high elbow row 
3 Sets x 20 Reps

Db pull over 
3 Sets x 20 Reps
Shorten the range of motion up and focus on the deep stretch at the bottom 

High elbow Barbell Row Wide Grip (slow)
2 Sets 20 Reps

Hyper Slow neutral grip Bent BB Rows
2 Sets 20 Reps
Ride the thighs into the hip

DB Row (Flexion & Extension cat/cow) 
3 Sets 15 Reps
Deep flexion almost like standing downward dog into a tight Extension at the top.

Smith Shrugs Bent Slightly Forward
3 Sets 30 Reps

Hypers (Flex & Extend Until Failure Into Static Hypers using GHD pad)
3 Sets FAIL

Hang 60+ Seconds 

Olympic Weightlifting Class

Warm Up: 12 Mins
2:00 Row / Bike
5:00 Mobility – Hips or Shoulder/T-Spine
1:00 / Side Partner Hamstring Stretch
10 Power Cleans + Front Squats
10 Hang Squat Cleans

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

3 x 5 Clean High Pulls 75-85%

3 x 8 Lift Offs – Heavy

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

3 x 5-10 GHR or Hip Extensions