Last day of Max Out Week. Make it count! Sorry no bicep curls… “Light weight baby”! Freedom WOD Class Warm Up: 10 Mins 2 Rounds 5 Front Squats w/ 5 Sec Pause 7 Burpees 10 Ring Rows Then 10-15 Front Squats at ~50% of 1RM Strength: 15 Mins 1 Rep Max Front Squat Work mobility

Warm Up: 5 Min 2 Rounds 30 Sec at each Mountain Climbers Jumping Jacks Cat Cow Stretch In place inch worm Air Squat Core Development: 4 Min 2 Round Rotating Tabata 20/10 Hollow Hold Russian Twist Flutter Kicks Heel Touches (V-Ups) Technique Review / Workout Brief: Metcon: 12 Min AMRAP 10 Med Ball Cleans 20/14

The Knapp Bros will be out of the gym for the rest of the week. Have fun and BE SAFE finishing out Max Out Week! Freedom WOD Class Warm Up – 5 mins 2 Rounds 10 DL 10 Power Cleans 10 Strict Press Row 250 M before or after the above 1RM Testing – 25

Warm Up: 3 Mins Warm Up: 3 mins 1 Min Casual Row/Bike 20 Sec Intense Row/Bike 40 Sec Casual Row/Bike 20 Sec Intense Row/Bike 40 Sec Casual Row/Bike Shoulder Development – 4 Min Limit 2 Rounds 10-15 Banded Face Pulls 10-15 Banded W’s 10-15 Banded Shoulder Pull Downs Rest 30 Secs Technique Review / Workout

Happy Birthday Cole! Freedom WOD Class Warm Up – 5 mins 2 Rounds Tabata Squats (20:10) 1 Min Samson Stretch 2 Round Tabata Lunges (20:10) 1 Min Over / Under Stretches (imaginary object) Mobility: 6 Mins Hips 1RM Testing – 15 Minutes Back Squat Metcon: Happy 22nd Birthday WOD Cole! 3/28/96 3 Complete Rounds Per

Warm Up: 2 Mins 500 M Row Core Development: 6 mins Rotating ½ Tabata 20/10 (this will be 6 mins long) Russian Twist 15/10 plate Flutter Kicks Arm Haulers https://www.youtube.com/watch?v=P4SBXSIwNpc Technique Review / Workout Brief: Metcon:  14 Min AMRAP 10 Wall Balls 20/14 10 Anchor Point T-2-B (keep heels/feet at least 8 inches off the ground