Got those 22″ Pythons Son!

Freedom WOD Classes

Warm Up: 10 Mins
2 Rounds
10 Banded Lat Press Down
30 Sec Plank
10 Banded Row
10 Push Ups
10 Kipping Swings
10 /side  Seated DB External Shoulder Rotation – Video

Mobility: 
Mobility Between Strength Sets

Strength: 15 Mins 
Bench Press 3 sets
9 Rep @ 65-70% of 1RM from week 1

Metcon: 15 Min Cap
2 Rounds
22 Hand Release Push Ups
22 Pull Ups
22 Dips
22 Ring Rows
22 Floor Press 135/95 Scaled 95/65
2 Muscle Ups / 4 C-2-B Pull Ups

*DO NOT TEAR YOUR HANDS*