Freedom WOD Classes

Warm Up: 6 mins
5 Inchworms
2 Rounds:
10 Barbell Back Squats
10 Barbell Goodmornings
10 Deadlifts
:30 Plank

Midline: 9 Mins
3 Round Rotating Tabata :45/:15
Left Side Hip Lift – Video
Right Side Hip Lift
Hollow Hold Flutter Kicks

Mobility: 8 Mins
2:00 / Side Hamstring Barbell Smash
2:00 / Side Couch Stretch

Metcon:  16 Min Cap
For Time:
2 Rounds
5 Deadlifts (255/175)
15 V-Ups
30 DU / 60 Singles
2 Min Rest
Then 2 Rounds:
10 Deadlifts (225/155)
15 Heel Touch Tuck Ups
30 DU / 60 Singles
2 Min Rest
Then 2 Rounds
15 Deadlifts (185/135)
15 Sit Ups
30 DU / 120 Singles