Freedom WOD Classes

Warm Up: 6 mins
15 Monster Band Squats
10 / Side Lateral Monster Band Walks
10 Kip Swings
10 Push Ups
1:00 / Side Samson Stretch

Strength / Mobility:  20 Mins
3 Giant Sets of:
-10 Tempo Monster Band Back Squats 40-45% of 1RM (band just above knees)
*3-2-1-1 (3 seconds down, 2 second pause in bottom, 1 second up, 1 second at top)
-15 / Side Lateral Monster Band Walks
-15 / Side Leg Raises with band above knee – Video
3 Mins Between Sets – Mobility
LAX Roll Glutes / pigeon or figure 4 stretches

Metcon: 15 Min Cap
2 Rounds For Time:
10 Left Arm Renegade Rows 50/35 – (no push up)
10 Left Arm Devil’s Press 50/35
15 Goblet Squats 50/35
10 Right Arm Renegade Rows
10 Right Arm Devil’s Press 50/35
15 Goblet Squats 50/35