Thank you for coming out to Odell’s this weekend Hooligans! It was great to see everyone out and about in the world. Next up…
MURPH!

Freedom WOD Classes

Warm Up: 10 mins
2 Rounds:
Down & Back Samson Stretch
15 Air Squats
10 Push Press
5 Barbell Jefferson Curls
Then 2:00 Jump Rope

Strength: 18 Mins
3 x Superset
5-8 Back Squats
20-40 Air Squats – murph variation
*Body weight movements on this program should be performed as you’ll perform them for Murph. Your first set of bodyweight movements should be unbroken. 2nd and 3rd sets should be as close to unbroken as possible to maintain the number performed in the first set.

Metcon: 12 Mins
4 Round Rotating Tabata :45/:15
Wall to Wall Shuttle Runs
Thrusters 95/65
DU or Singles

Functional Bodybuilding Class

Chest and Biceps Volume

4×25
Bench Press

4)Giant Set 2×20
Cable Scraper Bicep Curls
Cable Skull Crusher Bicep Curls (high to low)

Giant Set 2×20
Alternating DB Bench Press
DB Crush Press
Incline Bench EZ Bar Preacher Curls

Super Set 2×20
DB Decline Barrel Press
DB Decline Fly

2 Sets Push Up Ladder
10 Wide Grip (turn hands out)
10 Smith Machine Low W/Wide hands (index fingers on loops or wider)
10 Smith Machine 3 Levels Higher (pinky fingers on loops)
10 Smith Machine 3 Levels Higher (pinky on edge of knurling)
10 Smith Machine Same Level Reverse Grip (index fingers on edge of knurling)

2×100 reps (don’t drop or let go of the weight)
Alt DB Curls