Warm Up: 8 Mins
90 sec at each
Lax Ball Chest/Shoulders
Lax Ball Lat/Shoulders
Then
2 Rounds
250 Casual Row
5 Inchworm
10 Ring Rows
10 Push Ups
Then 4:00 Hip Stretch

Strength:
Week A Volume: Push Day
No Strength this week; New Strength Program Starts 3/23

Metcon: 30 Min Cap
Recovery WOD:
“Beaches Love Biceps & Pecks”
60 Calorie Row
60 Bench Press 135/95lb
60 Calorie Row
60 Push Ups

Find a fun casual pace and try and maintain it. Break the bench press up in to sets of 5 or 10 reps

Functional Bodybuilding Class

A WEEK: Heavy week
Monday: Chest and Biceps:

1)Heavy Bench Press 5×5 pyramiding

2)Giant Set 3×8-12 pyramiding
Isometric Push Up (Wipers) Or Push Ups with a 3-5 sec pause at the bottom
Single Arm DB Bicep Curl (Preacher)
DB Bench Press

3)Drop Set x3 sets
Incline DB Bench Press
3/5/7/9+9 Flys

4)Giant Set 3×8-12
Cable Scraper Bicep Curls
DB Decline Bench Press
Cable Skull Crusher Bicep Curls (high to low)

5)Giant Set 3×8-12
DB Pull Overs
DB Crusher Press
Cable Cross Over (low to high)

6)Finisher:
1 Set ME Bench Press Breathing Set
1×8-10 w/ 5 sec Eccentric/Concentric Bicep Curl

Alternative Finisher:
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