Open Shirt Design Is Complete And Ready For Pre-Order. Place Your Order At The Front Desk Via the Orange Sign Up Sheet.

#TeamKody #EnjoyTheLittleThings #TeamKyle #Alright,Alright,Alright

Freedom WOD Classes

Warm Up 10 Mins
2:00 /side quad smash
Then
200 M Row, Ski or .3 Bike
20 Banded Lat Press Downs
20 Banded Tricep Ext
20 Banded Bicep Curls
10 Ring Rows
10 Lunges
200 M Row, Ski or .3 Bike
Then
90 Sec/side Lax Roll Lats

Strength/Conditioning: 15 mins
21-18-15-12-9 Cal Row or Ski
7-6-6-6-6 Strict Pull Ups Between Each Row or Ski
Or 5-5-5-5-5 Ring MU

Metcon: 13 Mins
13 Min AMRAP
30 Lunges
1 rope climb or 5 Ring Rows
15 Ball Slams
1 rope climb or 5 Ring Rows

Functional Bodybuilding Class

LEG DAY!

5×5
Back Squats (build to your heaviest set of 5)

Giant Set 3×8-15 (heavy)
Split Stance KB Sumo DL 3/4 Rep
KB Sumo Squats 1/2 Rep
X-Band Walk (Down and Back East-West)

4×12-15 (heavy)
Leg Extensions

4×12-15 (heavy)
Leg Curls

3x Super Set
12 /leg Back Rack Curtsey Lunge to Squat (can do without weight if needed)
12 Back Rack Box Step Ups