Warm Up: 6 Mins
2 Rounds :30 Each:
Air Squat or PVC OH Squat
PVC Pass Throughs
Burpees
Push Ups
Then:
1:00 / Side Samson Stretch

Strength: 18 Mins
3 x Superset ~ 70% 1RM for each movement
6 Overhead Squats + 8 Back Squats
OR
6 Front Squats + 8 Back Squats
*Athletes should change the weights for each movement with minimal rest time between. PVC OH Squats w/ a pause are acceptable

Metcon: 12 Mins
12 Min EMOM
Min 1: 15/12 Cal Row or Bike
Min 2: 8 Left Arm + 8 Right Arm Suitcase Lunges 50/35
Min 3: 7 / Side Single Arm DB Push Press 50/35

Functional Bodybuilding Class

Chest and Biceps Volume

4×25
Bench Press

4)Giant Set 2×20
Cable Scraper Bicep Curls
Cable Skull Crusher Bicep Curls (high to low)

Giant Set 2×20
Alternating DB Bench Press
DB Crush Press
Incline Bench EZ Bar Preacher Curls

Super Set 2×20
DB Decline Barrel Press
DB Decline Fly

2 Sets Push Up Ladder
10 Wide Grip (turn hands out)
10 Smith Machine Low W/Wide hands (index fingers on loops or wider)
10 Smith Machine 3 Levels Higher (pinky fingers on loops)
10 Smith Machine 3 Levels Higher (pinky on edge of knurling)
10 Smith Machine Same Level Reverse Grip (index fingers on edge of knurling)

2xME
Alt DB Curls (to failure)