Freedom WOD Classes

Warm Up: 10 Mins
Walking Samson Stretch N-S-N
Inchworms N-S
Duck Walk S-N-S
15 Banded Air Squats
10 Jefferson Curls
10 Alt Step Ups
1:30 / Side Calf Stretch / Ankle ROM

Strength – 15 Mins
2 x Giant Sets
12-15 Back Squats 70% w/ Band
8-10 / Side (not alternating) DB Step Up to Reverse Lunge – video @ :30
*Complete our standard range of motion – full step up and reverse lunge
5:00 Rest Between Sets

Metcon: 10 Mins
10 Min EMOM
5 Front Squats 135/95 + 30 DU or 45 Singles
*perform all of the above every minute for 10 minutes.

Functional Bodybuilding Class

Back & Triceps 

5×5
Pull Ups w/3-5 sec negative Note: add weight if it makes sense

3 Giant Set
8-12 Lat Pull Downs (heavy)
20 Tricep Extension
8-12 Lat Press Down (heavy)

3 Super Set
8-12 V-Bar Cable Low Row (heavy)
20 Tricep Straight Bar Over Hand
20 Tricep Straight Bar Under Hand

3 Super Sets
8-12 Cable Rope Pull Overs (heavy)
20 Cable Rope Laying French Press

3×8-12
Single Arm Seated Cable Row w/ Rotations