Happy belated birthday Rindi!

Freedom WOD Classes

Warm Up: 10 Mins
1:00 PVC Pass Throughs
5 Inchworms
10 Push Ups
10 Box Step Ups
10 Cuban Rotation
:30 HS Hold
1:30 / Side LAX Rotator Cuff

Strength: 12 Mins
2 x Giantset
5-8 Dips – weighted if possible
15-25 DB Bench Press
3:00 Rest

Metcon: 18 Min Cap
3 Rounds For Time:
200 M Row
10 / Side Single Arm DB Push Press 50/35
50 DU
15 HSPU
*Optional*: After 3 rounds, AMRAP MU until cap

Functional Bodybuilding Class

Week “A”
Friday: Arms Bicep and Triceps (Optional Day)
1)Super Set: 4×8-12
Seated DB Curls
DB Skull Crushers
Then drop the weight down

1×8-1
Single Arm Curl while holding the other side static at 90degrs for 8 then switch.
Same thing for Skull Crushers

2)Super Set: 4×8-12
EZ Bar Preacher Curls
DB Overhead Extension
Last set is a double drop set for both movements. Meaning ME reps at heavy weight then drop to a lighter weight
for ME then one more drop in weight for ME reps then move to Tricep for same double drop set.

3)Super Set: 4×8-12
Incline DB Curls
Cable Rope Overhead Extensions
Last set is a double drop set for both movements.

4)Super Set: 3x 21’s
Straight Bar Curl
Cable Rope Push Downs

5)Super Set: 4×8-12
DB Alternating Hammer Curl
Single Arm Cable Push Downs

6)Super Set: 4×8-12
Cable Curl
Cable Push Downs

Dive Team

Warm Up: 5 Mins
Coach Luke Warm Up And Skills

Metcon: 15 Min Cap
Partner WOD For Time:
100 Box Jump Overs
50 Kb Swings
100 Wallballs