Freedom WOD Classes

Warm Up: 6 Mins
500 M Row /  30 Cal Bike / 400 M Run
5 Inchworms
10 Alt Step Ups
10 Box Jumps
20 Sit Ups

Strength Conditioning: 15 Min Cap
Pick your poison
4 x 500 / 400 M Row
4 x 30/24 Cal Bike
4 x 400 M Run or Ski
1:30 Rest Between Intervals

Mobility: 5 Mins
5 Min Hip Stretch

Metcon: 16 Mins
4 Round Rotating Tabata :20/:10
Russian KBS
Row For Cals – Bike is an alternative
Box Jumps 24/20
V-Up / Tuck Up / Sit Ups