Freedom WOD Classes

Warm Up: 10 Mins
2 Rounds:
5 Inchworms
10 PVC Goodmornings
10 Deadlifts
10 Alt Step Ups
15 Air Squats w/ Band
Then 1:30 / Side Couch Stretch

Strength – 15 Mins
2 x Giant Sets
12-15 Back Squats 70% w/ Band
12-16 Alt. DB Step Ups
15 / Side Single Leg Hip Bridge – Shoulders on bench or box
5:00 Rest Between Sets

Metcon: 15 Mins
3 Min AMRAP x 4 Rounds
50′ Bear Crawl
9 Box Jumps or Step Ups 24/20
7 Deadlifts 225/155
1:00 Rest Between AMRAPs

Functional Bodybuilding Class

LEG DAY!

5×5
Back Squats (build to your heaviest set of 5)

Giant Set 3×8-15 (heavy)
Split Stance KB Sumo DL 3/4 Rep
KB Sumo Squats 1/2 Rep
X-Band Walk (Down and Back East-West)

4×12-15 (heavy)
Leg Extensions

4×12-15 (heavy)
Leg Curls

3x Super Set
12 /leg Back Rack Curtsey Lunge to Squat (can do without weight if needed)
12 Back Rack Box Step Ups