Warm Up: 8 Mins 
1 Min Hip and Ankle Opener 
Then
2 Rounds
8 Kipping Swings
8 Jumping Pull Ups or Ring Rows
8 Glute bridges
8 Air Squats 
Then
1 Min /Side Front Rack Opener video

Strength: 20-25 Mins 
Test WEEK
1 RM Front Squat (Your 1Rm is for our new program that starts next week)
This should take the majority of our class time.

The goal is front squat to full depth. If you have mobility issues place small plates under your heal which will allow for a deeper squat.

Metcon: 15 Min HARD Cap
“Front-Rack & Hang-Back”
For time:
5 Front squats
25 Pull Ups
4 Front squats
20 Pull Ups
3 Front squats
15 Pull Ups
2 Front squats
10 Pull Ups
1 Front squat
5 Pull Ups

Use 80-85% of your new 1RM Front Squat for todays wod.

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 – 6 Mins
2 Rounds of :30 sec each:
Hollow Hold
Easy Row
Walking Samson Stretch
RDL
Moderate Row

Hip Development – 6 Mins
4 Rounds:
30sec Bench Flutter Kicks
30sec Alt. Russian Step Ups
30 sec Single Leg Hip Thrust video add weight to your lap if needed

Metcon – 15 Mins
4 x 3min AMRAP
9 KB Sumo Deadlift
12 Lunges (total)
9 Sit Ups
*1min Rest b/n Rounds*