Warm Up: 10 Mins
2 Rounds
5 Pike Push Ups
5 Push Ups
:30 Plank
:30 Engaged Pull Up Hang into 5 Jumping Pull Ups
10 Lunge
5 Box Jumps

Strength: 12 Mins 
Week “A” 12 Mins
EMOM x 5 Rounds Complete
1 Complex = 20 Sec Handstand + 4 HSPU
Or
2 Wall Walk + 20 Sec Handstand Hold
2 Min Rest
EMOM x 5 Rounds Complete
1 Complex = 10 Sec Hold At top of Pull Up Bar + 4 Strict Pull Ups (kip if and when you need to)

Metcon: 17 Min Cap
“I’m not leaving!”
For Time:
50 Barbell Lunge 115/75 Scaled 75/55 Teen 55/45
Into
7 Rounds
10 MB Cleans 20/14
10 Box Jumps 24/20
Into
50 Barbell Lunge

Functional Bodybuilding Class

A WEEK: Heavy week
Tuesday: Back and Tricep:

1)Negative Strict Pull Ups with a 5 second negative phase 5×5

2)Giant Set: 3×8-12 pyramiding
Lat Pulldowns
Tricep Extension w/rope
Straight Bar Lat Press Down

3)Super Set:
Narrow Grip Seated Cable Row
Tricep Straight Bar Over hand/Under Hand

4)Super Set: 3×8-12 pyramiding
Bent Over Barbell Row
DB Tricep Kick Backs
DB Incline Bench Seal Row

5)Finisher: 3xME 5 Sec Concentric/Eccentric
Single Arm Seated Row

6)Giant Set: Ticep Finisher 2xME
EZ Bar Pull Overs
EZ Bar Skull Crushers
EZ Bar Close Grip Bench Press

Ladies Hour: 

Warm Up: 4 Mins
2 Rounds
15 Banded Chest Press
10 Air Squats – 2 sec pause
20 sec L-sit/tuck hangs

Core Development: 7.5 min
3 Rounds of: Tabata 20/10
Mountain Climbers
Hollow Body Plank Leg Lift video
Reverse Plank 90/90s
V-sit scissors
V-sit straight leg to butterfly “v-up”
V-sit ButterFly Pelvic Thrust

All The UPS: scale reps to 3,6,9 if needed
14 Min AMRAP
5 Pull Up Bar Row
10 DB Floor Press
15 Sit Ups