Barbells & Badges first workout has been released!
Event 3 “Demolition Man”
Deadlift and C&J EMOM Ladder

Freedom WOD Classes

Warm Up: 6 Mins
2 Rounds
200 M Run
20 Pull Aparts
10 Hang Power Snatch
5 Burpees

Mobility: 14 Mins
1:30 / Side LAX Roll Traps
1:30 / Side Posterior Shoulder Roll
5:00 Banded Shoulder Stretches
1:30 / Side Banded Samson Stretch
OR
Athlete Choice

Metcon: 12 Mins
12 Min EMOM
Min1: 20 Ball Slams #10-25
Min2: 10 Hang Power Snatch 95/65
Min3: 8-15 Burpees – use most of the minute
Min4: Rest

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