****WEAR YOUR HALLOWEEN SHIRTS****
Your workout today is “Night of the Living Deadlifts”. This is a repeat workout from 10/25/23

Freedom WOD Classes

Warm Up: 8 Mins
500 M Row or .7 Mile Bike
10 RDLs
10 Alt. Step Ups
10 Deadlifts
1:30 / Side Barbell Smash Hamstrings

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
OR if needed: 12 minute mobility

Metcon: 18 min cap
“Night of the Living Deadlift”
10-9-8-7-6-5-4-3-2-1 Deadlifts 225/155 (Scaled 155/105)
*Perform 8 Box Jumps 24/20 after each round of deadlifts

Post WOD Stretch – Coach Lead til end of class

Functional Bodybuilding Class

Friday: Arms Bicep and Triceps (Optional Day)
1)Super Set: 4×8-12
Seated DB Curls
DB Skull Crushers
Then drop the weight down
1×8-1
Single Arm Curl while holding the other side static at 90degrs for 8 then switch.
Same thing for Skull Crushers.

2)Super Set: 4×8-12
EZ Bar Preacher Curls
DB Overhead Extension
Last set is a double drop set for both movements. Meaning ME reps at heavy weight then drop to a lighter weight
for ME then one more drop in weight for ME reps then move to Tricep for same double drop set.

3)Super Set: 4×8-12
Incline DB Curls
Cable Rope Overhead Extensions
Last set is a double drop set for both movements.

4)Super Set: 3x 21’s
Straight Bar Curl
Cable Rope Push Downs

5)Super Set: 4×8-12
DB Alternating Hammer Curl
Single Arm Cable Push Downs

6)Super Set: 4×8-12
Cable Curl
Cable Push Downs