Don’t Forget To Take Time To Recover! Make Sure You Are Rolling Out and Stretching On The Regular To Help Prevent Injury. And Remember To Listen To Your Body And Take A Rest Day When Needed. Oh And Drink MORE Water!

Freedom WOD Classes

Warm Up: 10 Mins
400M Run
Then
10 RDL
5 Box Jumps
10 Banded Good Mornings
5 Box Jumps
10 Deadlifts

Strength: 20 Mins
Deadlift
10 Min to warm up to 80%
Then
10 min EMOM x 2 reps

Metcon: 15 Min Cap
For Time:
800M Run
10 Box Jumps 30/24
40 Alt DB Snatch 50/35
10 Box Jumps 30/24
800M Run

Extra Credit:
Gymnastics 10 mins
4 Min EMOM
MU
2 Min Rest
4 Min EMOM
HSPU

*Pick a number that is doable but will be difficult to finish the final rounds. 

Functional Bodybuilding Class

Thursday: Shoulders

1) 4×25
Shoulder Press

2)3X12-15
Incline Shoulder “I”,“Y” & “T”

3) 3×12-15
Seated Alternating DB Shoulder Press
Seated Alternating DB Shoulder Press

4) 3×12-15
Seated Alternating DB Shoulder Press
Rear DB Fly

5) 3×12-15
Arnold Press

6) 3xME
Lat Raise Drop Set

7) 3xME
Front Raise Drop Set

MomFit:

Warm Up 5 Mins
Row 100M
10 Crunches
10 Bicycle Crunches
10 Reverse Crunches
Row 100M

Strength: 9 mins 
Tabata 30/30 or 45/15 (let the class decide)
3 sets
Hollow Hold
Penguins / Heal Taps
Anchor Point T-2-B

Metcon: 15 Min Cap
For Time
50 Sit Ups or Crunches
750 meter Row
50 Sit Ups or Crunches

Note: Use DB to anchor the feet if needed