Hooligans at your service! Don’t for get to wear green on Thursday!

Freedom WOD Classes

Warm Up: 10 Mins
2 Rounds
10 Banded Lat Press Down
30 Sec Hollow Hold
10 Banded Row
30 Sec Handstand Hold
10 /side  Seated DB External Shoulder Rotation – Video

Mobility: 
Mobility Between Strength Sets

Strength: 15 Mins 
Front Squats 3 sets
3 Rep @ 80-85% of 1RM from week 1

Metcon: 18 Min
18 Min EMOM
Min 1: 10 Ring Rows
Min 2: 20 Sit Ups
Min 3: 10 Hand Stand Push Ups