Freedom WOD Classes

Warm Up: 7 mins
1:00 PVC ROM
2 Rounds:
10 Burpees
5 Negative Push Ups (3-5 seconds down)
:30 Hollow Hold
:30 Plank

Midline: 9 Mins
3 Round Rotating Tabata :45/:15
Left Side Hip Lift – Video
Right Side Hip Lift
Strict Knee Raise

Mobility: 8 Mins
2:00 Butterfly Stretch
1:30 / Side LAX Roll Chest
1:00 / Side Chest Stretch

Metcon:  15 Mins
15 Min Partner AMRAP
20 Sit Ups
20 Push Ups
10 Bench Press (165/110 or ~65%)