Warm Up: 5 Mins
2 Rounds – :30 Each:
Air Squats
Burpees
Step Ups
Mountain Climbers

Strength: 12 Mins
3 x Superset
14 Alternating Back Rack Lunges
10-15 Back Squats
Rest 3:00 between each superset
*Weights should be moderate to start. Perform your lunges then rack the bar and adjust the weights quickly to start your back squats. Keep both movements unbroken and aim to use the same (or similar) weights across all rounds.

Mobility: 6 Mins
Hip / Glute Mobility
ex: 1:00 / Side couch stretch and pigeon then 1:00 / side LAX Glutes

Metcon: 17 Min Cap
For Time:
40 Wallballs 20/14
40 Box Jumps 24/20
40 Alt Lunges
40 Sit Ups
30 Wallballs 20/14
30 Box Jumps 24/20
30 Alt Lunges
30 Sit Ups

Functional Bodybuilding Class

Thursdays
Shoulder Day

Incline Bench
3 Sets 50/30/20
Focus on pulling your elbows back on the way down and squeezing the elbows on the way up. Keep the chest up and don’t fully lock out. Perform more of a 3/4 rep at the top. 

Decline Cable Flys ASCENDING
4 Sets 15 Reps Ascending in Weight (1pin)

Incline DB Press 45 degrees
3 Sets 15 Reps w/3sec pause at the bottom 
Keeping your elbows at 45 degrees move at a slower pace focusing on contracting through the entire movement. Shoulders stay back and down so the chest can lift. Give a thumbs up at the top of the movement to create more engagement. 

High Cable fly
3 Sets 30 Reps
Pick a weight you can get without breaking. Keep the should back and down and squeeze at the bottom but don’t touch the handles together. 

Low Cable fly
3 Sets 30 Reps
Tilt forward slightly, drag the elbows along your side and face the contraction to the inner part of your pecs. Open the shoulder and then drive the elbows in at the top

Super Set
3 sets 
30 +reps Decline press

Failure DB Push ups
Perform the decline with the same weight and movement pattern as the incline we started with. 
Then move right into db push ups.