Happy Birthday Mama Bre!
Freedom WOD Classes
Warm Up: 6 Mins
2:00 Jump Rope
1:00 PVC ROM
10 Ring Rows
10 Kip Swings
10 Alt Step Ups
Strength: 15 Mins
3 x Superset
6-10 Ring Rows as hard as possible
12-15 / Side RNT Single Arm DB Row – Video @ 6:00
OR
10-12 Cable Machine Lat Press Downs
12-15 / Side RNT Single Arm DB Row – Video @ 6:00
Mobility: 7 Mins
1:00 / Side LAX Roll Posterior Shoulder
5:00 Band Shoulder Stretch
Metcon: 11 Mins
3 Rounds of:
3 Min AMRAP:
3 Strict Pull Ups
5 Box Jumps 24/20
8 Alt DB Snatch 50/35
1:00 Rest Between AMRAPs
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