Enjoy your holiday weekend Hooligans! Happy 4th of July!

Freedom WOD Classes

Warm Up: 6 mins
10 / Side Front & Lateral Kicks
200 M Run
15 Monster Band Squats
10 / Side Lateral Monster Band Walks
10 Alt. Lunges

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
3 Rounds For Time:
35 Air Squats
15 Ball Slams
100′ Bear Crawl (4×25′ lengths)
200 M Run
**Coach note: Mats are 4×6′ – Set cones 4 mats apart**