16 Days!

Freedom WOD Classes

Warm Up: 8 Mins
5 Min circuit
8 Banded Bicep Curls
8 Banded Rows
8 /side  Seated DB External Shoulder Rotation – Video
8 Push Ups

Mobility: 6 Mins
90 Sec /side Tricep Smash
90 Sec /side Bicep Smash

Strength: 15 Mins 
Bench Press
9 Rep Max (10 min)
9 Reps @ 85% 9RM (5 min)
9 Reps @ 80% 9RM

Metcon: 15 Mins 
5 Rounds
12 Ring Rows
10 Floor Press 155/105 Scaled 115/75
8 Back Squat 225/155 Scaled 135/95

RX Athletes: Set up rings and box such that heels are at the height of the bottom of the rings.