Freedom WOD Classes

Warm Up: 6 Mins
500 M Row / 1000 M Bike
1:00 PVC ROM
30 Banded Pull Aparts
:30 Handstand Hold

Strength/Technique: 18 mins
3 Rounds on the 4:00
Perform 12 unbroken HSPU reps
Example A: 5 Strict or Deficit HSPU + 7 Kipping HSPU
Example B: 5 Box HSPU from toes + 7 Box HSPU from knees
*Any variation of the movement is acceptable. Just aim for 12 challenging reps.
*Perform Shoulder Mobility in Between sets

Home WOD: 12 Mins
12 Min EMOM
Min 1: 8 Left Side DB Push Press + 4/Side Alternating Left Arm OH Lunges (50/35)
Min 2: 30 Sit Ups (or m.e)
Min 3: 8 Right Side DB Push Press + 4/Side Alternating Right Arm OH Lunges (50/35)
Min 4: 15 / 12 Cal Row Or Bike OR 12 Burpees

Metcon: 12 Mins
12 Min EMOM
Min 1: 8 Left Side DB Push Press + 4/Side Alternating Left Arm OH Lunges (50/35)
Min 2: M.E Sit Ups
Min 3: 8 Right Side DB Push Press + 4/Side Alternating Right Arm OH Lunges (50/35)
Min 4: 15 / 12 Cal Row Or Bike