Warm Up: 10 Mins
1:00/side Samson Stretch 20 Banded Pull Aparts
2:00 Min Row warm up pace
16 Box Step Ups
100 M Farmer Carry
2:00 Min Row Quicker Pace
10/side DB Push Press
15 Box Jumps
100 M Farmer Carry

Strength:  
Week “C”
No Strength this week

Metcon: 25 Min Cap
“Up High-Down Low”
For Time:
1000 M Row
20 Box Jumps 24/20
20 Right Arm DB Push Press 50/35
20 Box Jumps 24/20
400 M Farmer Carry 50/35
20 Box Jumps 24/20
20 Left Arm DB Push Press 50/35
20 Box Jumps 24/20
1000 M Row

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