Freedom WOD Classes

Warm Up 5 Mins
200 M Jog
5 Inchworms
5 Burpees
10 Air Squats
10 / Side Leg Swings

Metcon: 35 Min Cap
“Manion”
7 Rounds For Time:
400 M Run
29 Back Squats 135/95 sc 95/65

Functional Bodybuilding Class

Tuesday: Back and Triceps:
1)  4×25
Straight Bar Lat Pull Down

2) 3×20 Build Over the 3 Sets
V-Bar Low Row

3) Giant Set 3×15-20
V-Bar Lat Pull Down
Tricep Press Down
Lat Press Down

4) Super Set 3×15-20
T-Bar Row
Cable Rope French Press

5) Giant Set 3×15-20
Stand Single Arm Cable Row
DB Tricep Kick Back
DB Bent Over Row
*Do everything on the right arm aka cable row, kick back, bent over row then switch to the left arm = 1 set

Dive Team:

Warm Up 10 Mins
2 Rounds:
200 M Run
5 Inchworms w/ Push Up
10 Scap Pull Ups
15 KB Swings
15 KB RDL
5:00 to warm up to deadlift weight

Metcon: 20 Mins
“Rankel”
20 Min AMRAP
6 Deadlifts 225/155
7 Burpee Pull Ups
10 KB Swings 53/35
200 M Run