Warm Up: 10 Mins
200 M Run
Down and Back High Knees
Down and Back Butt Kicks
Down and Back Single Leg Squat Jumps
30 Sec Hollow Holds or Rocks
15 Sit Ups
15 Penguins/Heel Taps
200 M Run

Mobility: 8-10 Mins
2:00 Per Leg Couch Stretch
2:00 Per leg Quad/Hip Smash

Strength: 8 Mins
Tabata 20/10 (4 rounds = 8 min)
V-Ups or Tuck Ups
Hip Circles Clockwise
Reverse Crunch
Hip Circles Counter Clockwise

Metcon: 17 Min Cap
2 Rounds For Time:
50 Sit Ups
400 M Run
50 Strict Knee Raise
400 M Run

Functional Bodybuilding Class

Wednesday
Back Day

Seated Forward Leaning Lat Row
SS
Seated Row
3 Sets / (20 / 20)
Seated Forward Leaning Lat Row: Lean forward with your shoulders over your quads and perform a v-bar low lat row
Seated row: lean forward to start the movement and lean back to perform the row keeping your shoulders in front of your hips. 

Rope Lat Pulldown
2 Sets / 30 Reps
Performed like a face pull but as a lat pull down. As you pull down on the rope pull it apart as you get to your head/face getting your triceps parallel to the floor 

V bar Lat Pulldown
4 Sets / 20 Reps

Incline High Elbow DB Row
3 Sets / 20 Reps
Laying face down on an incline bench perform a high elbow db row looks like a seal pull with high elbows

One Arm DB Row (2 Sec Hold Top & Bottom)
3 Sets / 15 Reps EACH

Seated Cable Rope Row Trap Shrug
3 Sets / 30 Reps

T Bar Rows (SLOW + 4 Drops)
2 Sets / 10++++

Reverse Hyper 
3 Sets / 30 Reps
Can use a bench to perform movement or GHD pad

Olympic Weightlifting Class

Warm Up: 7 Mins
3:00 T-Spine Mobility
10 Strict Press
20 Pull Aparts
10 Prone PVC Press
10 Sotts Press

Strength: 40 Mins
Use the full 40 minutes so perform light weight high volume split jerks before going heavy!
Experienced:
1 RM Split Jerk – from rack
1 RM Push Press – from rack
1 RM Strict Press – from rack

Beginner:
Build to a relative heavy with good technique
Split Jerk
Push Press
Strict Press