This week is a recovery week from Murph before we start our new Olympic Lifting Strength program next week!

Freedom WOD Classes

Warm Up: 10 mins
3:00 Bike / Row
2 Rounds:
5 Inchworms
10 Fire Hydrates
10 Jefferson Curls
10 Deadlifts

Mobility: 14 Mins
1:30 / Side Lax Ball Chest
1:30 / Side Lax Ball Lats
6:00 Band Shoulder Stretch or similar

Metcon: 16 Mins
Every 2:00 x 16 Mins – alternate for 4 rounds
0:00-2:00: Bike/Row 30/24 Cals or at a recovery pace
2:00-4:00: 2 Min AMRAP:
7 V-Ups or 10 Sit Ups
7 Box Jumps or Step Ups
7 Deadlifts 135/95

Functional Bodybuilding Class

Tuesday: Back and Triceps:
1)Weighted Strict Pull Ups 5×5

2)Giant Set: 3×8-12 pyramiding
Lat Pulldowns
Tricep Extension w/rope
Straight Bar Lat Press Down

3)Super Set: 3×8-12 pyramiding
Narrow Grip Seated Cable Row
Tricep Straight Bar Over hand/Under Hand

4)Super Set: 3×8-12 pyramiding
Bent Over Barbell Row
DB Tricep Kick Backs
DB Incline Bench Seal Row

5)Finisher: 3xME 5 Sec Concentric/Eccentric
Single Arm Seated Row

6)Giant Set: Tricep Finisher 2xME
EZ Bar Pull Overs
EZ Bar Skull Crushers
EZ Bar Close Grip Bench Press