Freedom WOD Classes

Warm Up 10 Mins
3 Rounds
5 Inchworms
5 Burpees
5 Deadlifts
5 KB Swings

Strength: 6 mins
Rotating 1/2 Tabata
V-Ups or Tuck Ups
Mountain Climbers
Bicycle Crunches

Metcon: 15 min Cap
10 min AMRAP:
5 Knee-2-Elbow
10 Lateral Burpee Bar Overs
15 KB Swings  53/35

Rest 3 minutes

2 min AMRAP
Deadlifts 95/65

Functional Bodybuilding Class

Back & Triceps 

Seated Lat Low Row 10 Mins
1 Set 100 Reps
(Rest-pause set, pick a weight you can get 30+ reps to start)

Giant Set 3×20 10 Mins
Lat Pull Downs
Tricep Extension
Lat Press Down

Super Set 3×20 10 Mins
Cable Rope Lat Pull Overs
Cable Rope Tricep Extensions

Super Set 3×20 10 Mins
Single Arm Lat Pull Ins (high to low)
Single Arm Reverse Grip Tricep Ext

Super Set 3×20 10 Mins
Single Arm Cable 30 Degree Extension
DB Rows

1×100
DB Shrugs