Happy Birthday Kendall Nelson
We are all excited to meet the little one in the next month (due date Aug 25th)!

Freedom WOD Classes

Warm Up: 10 Mins
Quick Warm Up Today
10 Burpees
10 Air Squats
10 Burpees
10 lunges
5 Burpees

Mobility:
Perform mobility between strength sets
Roll out Quads, Hips, Hamstrings

Strength: 15-20 Mins
Squats **90%  + 10 LBS** of your 1RM to calculate load
75% X 5
85% X 3
95% X 1+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

Metcon: 25 Mins
Preggo Wedding WOD:
Find a soulmate, then IF you aren’t Pregnant, grab a ballon and place it under your shirt and act like you are.
What an Amazing Proposal = 100 Lunges
Thats a Big Ass Ring = 100 Ring Rows
Meet me at the Alter = 400 M Partner Run
Wedding Bells are a Ringing = 100 Russian KB Swings
Tossing the Bouquet = 50 WB 20/14
Party Time, Throw your hands up and shout  =  100 Double Unders or Singles (Both partners)
Parties Over, Clean Up = 50 Hang Power Cleans 75/55
Hustle to the Honeymoon = 400 M Partner Run
Did you say Honeymoon = 50 Thrusters 75/55
Morning sickness = 50 Burpee Sprawl (burpee without push up)
Car seat Blues = 400 M Single Arm Partner Barbell Farmer Carry

Note: If you drop or pop the ballon, stop what you are doing and perform 5 burpee sprawl penalty.
This is all in good fun and to show support to the Bday Girl but if you feel comfortable wearing
the ballon you don’t have to.. But don’t be afraid to have a little fun!

Functional Bodybuilding Class

Tuesday 
Shoulder Day

Giant Set
Try Set DB “Warm Up”
3 sets x 20 at each
Standing Bent Over Rear Fly
Standing Side Lateral Raise
Standing Front Raises 

Barbell Front Raises Rainbow
3 Sets x 20 

30 Rear Delt Cable Fly (Partials bottom-half up)
2 Sets 30 with 20 sec rest between sets

10 Rear Delt Machine (Full – Pronated-hand down pinks out)
3 Sets 10 (15-20 sec between sets don’t drop the get what you can)

10 Rear Delt Machine (Full – Palms in thumbs up)
3 Sets 10 (15-20 sec between sets don’t drop the get what you can)

Cable Side raises 
2 Sets 15 Reps back to back no rest 

Seated Rope High Rows
3 Sets 20 Reps
Super Set 
3 x 20
Heavy Side Lateral Partials at the top
Heavy Side Lateral Partials at the bottom
3 sets back to back to back start with 20 but be ready to get less each round

Giant Set
3 sets x 20 Reps 
Bent over DB Rotations (stand tall if needed)
Super Setted 
Seated Plate Press
3 Sets x Failure 

Incline Around The Worlds (“I” to “T” Front Delt)
2 Sets 10 Reps
SS
Incline Around The Worlds (“T” to “I” Rear Delt)
2 Sets 10 Reps