Freedom WOD Classes

Warm Up: 5 Mins
1:00 Min Double Under Practice
10 KB Deadlift
10 Strict Knee Raises
1:00 Min Double Under practice
10 KB Swings
20 Sec Hollow Hold

Mobility:
2 min /side Couch Stretch

Strength: 10 Mins
3 Rounds = 7.5 Mins
30 Secs Hollow Rocks
30 Secs Reverse Crunch
30 Secs Mountain Climbers
30 Secs Stright Leg Hip Lift
30 Sec Rest

Metcon: 16 Min Cap
4 Rounds
15 Kb Swings 53/35
30 Sit Ups
60 Double Unders

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