Warm Up: 8 Mins
1:00+ PVC ROM
Then 2 Rounds:
10 Kip Swings
10 Ring Rows
5 / Side Strict DB Press
10 Alt DB Snatch

Strength: 18 Mins – MOBILIZE
We are establishing your baseline max for pulling strength today. Everyone’s variations will be different.
Pick 1 or more of these to perform and record your reps:
Max Unbroken set of:
1) Muscle Ups (Ring or Bar or Both)
2) Kipping Pull Ups
3) 2:00 Max Rep Kipping Pull Ups or Ring Rows
*Athletes can choose to do one of the above options or multiples within the 18 minutes. If you can only do one or two PU at Rx then do it and then also the 2:00 max rep. However, if you can link a substantial number of reps together unbroken then don’t do the 2:00 max. Scale but don’t over scale! Also record everything as specifically as possible (bands, ring row height and foot distance, etc)
*A pull up ends with your chin over the bar (not your nose).

Metcon: 13 Mins
On a 13:00 Clock
4:00 AMRAP – Then 3:00 AMRAP – Then 2:00 AMRAP
10 Alt. DB Snatch 50/35
8 Wallballs 20/14
6 T2B or V-Ups
2:00 Rest Between the 4,3,2 AMRAPs

Functional Bodybuilding Class

Tuesday

Shoulder Day

EZ Bar Bent Over Behind The Back Rears Delt Raises

SS

DB Side Lateral

4 Sets / (20 / 20)

Seated Forward Arnold Rotations

SS

Arnolds

4 Sets / (20 / FAIL)

Cable Rear Flys

SS

Cable Rear Flys (partials)

3 sets 15 / 20

Incline Front Raise (lay belly up on incline bench)

SS

Incline Front Raise (lay belly down on incline bench)

3 Sets / 15 EACH

Single Arm Bent Cable Rear

3 Sets Each / 20

Bus Driver Drops (2 Drops)

2 Sets / (At Least 10 Reps “Left and Right = Rep”)

Bus Driver Front Raise Hybrid

1 Set / 20 Reps

Left and Right Bus Driver into Front Raise = 1 rep

High Cable Rears

2 Sets / 30 Reps

Crossover cables working high to low

Barbell Seated Strict Press

3 Sets / 20 Reps

Barbell Wide Grip Leaning Seated Front Raise

3 Sets / 15 Reps

Lean forward while sitting on a bench and perform a front raise with a wide grip