Reminder to get your kiddos signed up for KidFit beginning 6/5!
Ask Kody and Kyle if you have any questions about the summer camp.

Freedom WOD Classes

Warm Up: 10 mins
2 Rounds:
10 PVC Thrusters
10 PVC RDLs
5 Burpees
Then:
1:30 / Side LAX Glutes
1:30 / Side Barbell Smash Quads

Strength: 18 Mins
3 x Superset
5-8 Back Squat ~70% but go by feel
20-40 Air Squat – Murph Variation
4:00 Rest Between Sets
*Round 1 should be unbroken for Air Squats. Complete the same # of reps for rounds 2 and 3 in as few sets as possible

Metcon: 13 Mins
3 Min AMRAP
25 Thrusters 115/75
Max Rep Alternating Body wt. Lunges
2:00 Rest
3 Min AMRAP
25 Thrusters 95/65
Max Rep Alternating Step Ups
2:00 Rest
3:00 AMRAP
25 Thrusters 75/55
Max Rep Wallballs 20/14
*Try to maintain at least 1:30 working time on the second movement for each amrap

Functional Bodybuilding Class

LEG DAY!

5×5
Back Squats (build to your heaviest set of 5)

Giant Set 3×8-15 (heavy)
Split Stance KB Sumo DL 3/4 Rep
KB Sumo Squats 1/2 Rep
X-Band Walk (Down and Back East-West)

4×12-15 (heavy)
Leg Extensions

4×12-15 (heavy)
Leg Curls

3x Super Set
12 /leg Back Rack Curtsey Lunge to Squat (can do without weight if needed)
12 Back Rack Box Step Ups