Freedom WOD Classes

Warm Up: 7 Mins
1:00 PVC ROM
20 Pull Aparts
15 Cuban Rotations
10 Bent Over Barbell Rows
10 Front Squats
10 / Side Front Rack Drop Lunges – Video (no weight)

Strength: 12 Mins
On a 12:00 clock
Every 4:00 (3 Supersets)
8-10 / Side Front Rack Drop Lunges – Video
8-12 Double DB or KB Bent Over Row – Video

Mobility: 6 Mins
1:30 / Side LAX Roll Chest
1:30 / Side LAX Roll Rotator Cuff

Metcon: 14 Mins
Teams of 3: 14 Min AMRAP
45 HSPU
45 Bench Press 155/105
45 Front Squats 155/105
*Only 1 athlete works at a time. Split 45 reps as a team. Reps do not need to be split evenly

Extra Credit:
1 Round Burnout
40 / Side Bent Over Band Tricep Kick Backs
40 Unbroken Barbell Curls