Coach Tyler and Bre are expecting another little one!
Congratulations!!

Freedom WOD Classes

Warm Up: 8 Mins
2:00 LAX Glute Roll Or Stretch
20 Air Squats w pause in bottom
10 / Side DB Push Press
20 Alt. Lunges
10 Burpees

Strength: 12 Mins
8 Min EMOM
Front Squats
Option 1: 5-5-3-3-3-1-1-1
*Build to a “Daily Heavy”. This means go by feel
Option 2: 5 reps emom

Retest 8/30
Metcon: 18 Min Cap
“Exorcism”
3 Rounds For Time:
25 Wallballs 20/14
20 Alt. DB Goblet Lunges 50/35
10 Alternating DB Devil’s Press 50/35

Post WOD Leg Stretch
Coach Lead until end of class

Functional Bodybuilding Class

Friday: Arms Bicep/Tricep (Optional Day)

1) 4×8-12 Super Set
Incline DB Curls
Rope Tricep Ext

2) 4×8-12 Super Set
Reverse Curl
Incline Skull Crushers

3)  4×8-12 Super Set
Incline Seated DB Hammer Curl
Tricep Kick Backs

4) 4×8-12 Super Set
Close Grip Straight Bar Curl
Single Arm Reverse Cable Ext

6) 4×8-12 Super Set
Alternating DB Curls
Straight Bar Cable Ext

7) 3xME
Incline Bench Preacher EZ bar Curl