Warm Up: 8 Mins
2 Rounds :30 Each
Air Squat
Inchworm
Lunges
Burpees
Then 4:00 Hip Stretch

Metcon: 40 Min Cap
Recovery WOD:
3k Row or 4.2 mile Bike (14 min cap)
30 Alt KB Swings 53/35
200M KB Farmers Carry
2k Row or 2.8 mile Bike (10 min cap)
20 Alt KB Swings 53/35
100M KB Farmers Carry
1k Row or 1.4 mile Bike (5 min cap)
10 Alt KB Swings  53/35
50M KB Farmer Carry
500M Row or .7 Bike (2.5 min cap)

Functional Bodybuilding Class

B WEEK Volume week
Monday: Chest and Biceps
1) Bench Press 4×25

2)Super Set 3×12-15
DB Incline Bench Press
EZ Bar Curls

3)Super Set 3×12-15
Flat Bench Alt. DB Bench Press
Close Grip Straight Bar Curl

4)Super Set 3×12-15
Incline Flies
Incline Hammer Curls

5) Push Up Ladder 2 Sets
10 reps wide grip Push Ups
10 Reps Smith Machine Low elevated wide grip Push Up
10 Reps Smith Machine Medium elevated nutral grip Push Up
10 Reps Smith Machine High elevated Narrow grip Push Up
10 Reps Smith Machine High elveated Reverse Narrow grip Push Up

6) Inclined EZ Bar Curls (preacher style) 3×12-15

7)Burnout Sessions Cable Fly Neg breath stroke 3×12-15

8) 1xMax Effort
Alt. DB Curls Drop Set