Warm Up: 12 Mins
2 Rounds:
10 KB DL
10 Alt Box Step Ups
10 Banded Air Squats
30 Sec Hang From Pull Up Bar
200 M Run

Strength:  
Week “C”
No Strength this week

Metcon: 25 Min Cap 
3 Rounds For Time:
200 M Single Arm Farmer Carry 53/35 – switch hands at 100 M
30 Russian KBS 53/35
20 Alternating KB Step Ups 53/35 – any height

Note: Anytime you set the bell down you accumulate a penalty. 1 Penalty = 50m run. You will accumulate penalties and do them after the three rounds. Your workout time stops when you have completed your penalties. Again anytime you set the bell down/you no longer have the bell in one of your hands you get a penalty!

You May Switch Hands as needed but DO NOT drop the kb on the ground (set it down) note your penalty and keep moving.

Functional Bodybuilding Class

WEEK B Volume week

Tuesday: Back and Triceps:
1)  4×25
Straight Bar Lat Pull Down

2) 3×20 Build Over the 3 Sets
V-Bar Low Row

3) Giant Set 3×15-20
V-Bar Lat Pull Down
Tricep Press Down
Lat Press Down

4) Super Set 3×15-20
T-Bar Row
Cable Rope French Press

5) Giant Set 3×15-20
Stand Single Arm Cable Row
DB Tricep Kick Back
DB Bent Over Row
*Do everything on the right arm aka cable row, kick back, bent over row then switch to the left arm = 1 set

Ladies Hour:

Warm Up: 3 Mins
2 Min Bike
30 Second Plank
10 Bicycle Crunch
30 Second Hollow Hold
10 KB Swings
30 Second Reverse Plank
10 Box Step Ups

Strength: 10 Mins
2 Rounds 45/15
Extension Sit Ups video
Hanging Banded Marchers video
Bird Dog DB Row video
Right Side Banded Pallof Press
Left Side Banded Pallof Press

Metcon: 15 Min 
4 Rounds
.6 Bike
21 Kb Swings
12 Box Jumps