Warm Up: 12 Mins
2:00 Bike
5 Inchworms
1:00 90/90s
:30 / Side Hip Circles
10 Plate/DB Front & Lateral Shoulder Raises
10 / Side KB Bottoms Up Press
3 Wall Walks
Then 1:30 / Side LAX Shoulders OR Glutes

Hips and Posterior Chain: 12 Mins
3 Round Tabata :45/:15 – Complete all 3 rounds at each station before rotating
Seated Band Internal Rotation – squeeze foam roller or slamball – Video
Glute Bridge with Foam Roller / Slam Ball Squeeze – Video
Reverse Hyperextension on bench (elevate w/ plates) – Video
Seated Leg Extension – 2nd exercise in Video
*Classes bigger than 8, Partner Up. Athlete 2 start at station 1, athlete 2 start at station 3 and share equipment
**Equipment:
Box to sit on with band and foam roller or yoga block between knees
Bench – possibly elevated on plates

Metcon: 12 Mins
“Project X”
12 Min AMRAP Ladder:
T2B 2-4-6-8-10…
Wall Walks 1-2-3-4-5….
*Continue climbing for the 12 min amrap.

Post WOD Stretch: to end of class
Coach Lead

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