Warm Up: 10 Mins 
3 Rounds:
1:30 Bike – increase tempo every :30
5 Push Ups
10 Air Squats
10 Kip Swings

Strength: None

Metcon: 30 Min Cap
“Deck of Cards”
For Time:
Hearts = Push Ups
Diamonds = Goblet Squats
Clubs = T2B
Spades = KB Swings 53/35
Joker = 25/20 cal Bike
Ace = 1
Jack = 11
Queen = 12
King = 13

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:
3 Rounds 45/15 Tabata
Air Squats
Single Leg KB Deadlift
Walking Lunges

Strength: 9 Mins
3 Rounds on the 3 Mins
X-Band Walk down/back
10 KB Sumo DL

Metcon:  20 Mins
For Time
1000 M Row
50 Wall Balls
25 Burpee