Warm Up: 10 Mins
90 Sec /side lax ball chest
Then
2 Rounds
15 Banded Pull Aparts
5 Push Ups
5 Box Step Ups
5 Burpees
5 Box Jumps

Strength: 20 Mins 

WRITE DOWN THE WEIGHTS YOU USE SO NEXT TIME YOU DO THIS YOU CAN TRY AND GO HEAVIER
3×5
(9 mins) Every three mins perform
5 Bench Press (AHAP)

Note: The goal is to try and go As Heavy As Possible while keeping doing 5 unbroken reps aka not allowed to rack the bar or rest the bar on your chest until you have achieved the 5 reps.

2 min rest/reset

3×12-15 reps
(9 mins) Every three mins perform building to your heaviest set of 12-15 reps
Slight Incline Coffin Press (start at 5:02 on the video)
Traditional DB Curls (:12 – 1:30 on the video)

Place one side of your bench on 2 45lbs plates to give it a slight incline.

Metcon: 15 Min Compare to 3/30/26
10 min AMRAP:
10 Box Jump Overs 24/20
5 Floor Press 185/130

Rest 3 minutes

2 min AMRAP
Double Push Ups Burpee video

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