Freedom WOD Classes

Warm Up 10 Mins
3 Rounds
60 Sec Row or Ski
8 Ring Rows
10 Push Ups
Then
90 Sec/side Lax Roll Lats

Strength/Conditioning: 15 mins
21-18-15-12-9 Cal Row or Ski
5-5-5-5-6 Strict Pull Ups Between Each Row or Ski
Or 5-4-3-2-2 Ring MU

Metcon: 12 Min Cap
6 rounds of:
12 Ball Slams
9 Floor Presses 135/95
6 C-2-B Pull Ups

Functional Bodybuilding Class

LEG DAY!

4×25
Back Squats

Giant Set 2×20
Split Stance KB Deadlift 3/4 range
X-Band Walk
KB Sumo Squat 1/2 range

3×25
Single Leg Extensions

3×25
Leg Curls

2×50′
Back Rack Walking Lunges