Warm Up: 10 Mins
2 Rounds
20 Banded Pull Apart
5 Strict Press
10 Push Press
10 Scap Pull Ups
10 Kip Swings
5 Pull Ups

Strength: 20 Mins 

WRITE DOWN THE WEIGHTS YOU USE SO NEXT TIME YOU DO THIS YOU CAN TRY AND GO HEAVIER
Week “A”: 17 Mins
Strength: 3 rounds x Every 2 Mins Complete (6 mins)
3 Jerk Complex; Building up to your heaviest complex Look to go heavier than last
1 Jerk Complex = Jerk Drive video + Push Press + Jerk (Push or Split)
Rest 2 Mins
Accessory Strength: 3 rounds x Every 3 Mins Complete (9 mins)
8-12 DB Front Raises
8-12 DB Lateral Raises
8-12 DB Bent Over Rear Delt Fly

Metcon: 15 Mins Hard Cap
“There is no nobility in poverty”
15:00 AMRAP
1-2-3-4-5…etc
Bar Muscle Up/ Banded or Jumping Muscle Up/ C-2-B Pull Ups
*200 Meter Farmers Carry Each Round (Single Heavy KB) (70/55)

Functional Bodybuilding Class

Week “A” Heavy
Wednesday: Legs
1) Heavy Back Squat 5×5 pyramiding

2)Super Set 4×8-12 pyramiding
Narrow Stance Front Squat
RDL 3 Sec Eccentric Phase (light weight)

3)Super Set 3×8-12
Leg Curl (Finish with a 4 set of single leg Max Effort drop set)
Leg Extensions (Finish with a 4 set of single leg ME drop set)

5)Single Leg Hip Press 4×8-12

6)Close Stance Hack Squats 21’s
7 half to bottom reps
7 half to top reps
7 full range reps

7)Finisher 3sets
50’ Weighted Back Rack Walking Lunges