Freedom WOD Classes

Warm Up: 7 Mins
500 M Row /  30 Cal Bike / 400 M Ski
5 Inchworms
10 Push Ups
10 Russian KBS
1:00 / Side Couch Stretch

Strength Conditioning: 12 Min Cap
Pick your poison
6 x 250/200 M Row
6 x 15/12 Cal Bike
6 x 200 M Run or Ski
:45 Rest Between Intervals

Mobility: 5 Mins
5 Min Hip Stretch

Metcon: 18 Mins
18 Min AMRAP:
10 HSPU
20 / 15 Cal Row or Bike
30 Russian KBS
40 Air Squats