Big Congratulations to Coach Tyler and Bre! They are proud parents as of this morning! Stay tuned for Pictures and gender/name revel!

Freedom WOD Classes

Warm Up: 8 Mins
2 Rounds:
8 Burpees
5 Barbell Jefferson Curls
8 Push Ups
5 Inchworms
Then:
1:00 / Side Elevated Pigeon Stretch

Strength: 15 Mins
3x Superset
8 Sumo Barbell Deadlifts ~60%
10-12 Single Leg Hip Thrust – Video

Metcon: 16 Mins 
4 Round Round Rotating Tabata :45 / :15
Push Up
Box Jump
GHD Hip Extension
Lunges

Functional Bodybuilding Class

Shoulders

2×15 + 2 Drops
Seated Side Lateral Drop Sets “steep incline”
Each set has 2 drops in it – 15 reps > drop & 15 more reps > drop & 15 more reps
with a 4 count negative & positive

2×15 + 2 Drops

Super Set
2×20 fly + ME drivers
Rear Delt Cable Flys “high”
Car Drivers

Giant Set
2×20
DB Bent Over Rear Delt Fly
DB Standing Side Lateral
DB Front Raise

2×20
DB Side Lateral on Incline Bench

2×15
DB Rotations of Arnolds “lean forward”