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Freedom WOD Classes

Warm Up: 5 Mins
400 m Run
10 RDL
10 Single Leg Broad Jump into Squat
10 Deadlifts
10 Inchworms

Strength: 20 Mins
Deadlift
10 Mins to warm up to 70% + 10lbs
Then
Every 2 Min x 10 Mins
2 reps @ 70% + 10lbs

**Warm up your chest on the down time between DL reps**

Metcon: 20 Min Cap
3 Rounds For Time:
800 M Run
24 Deadlift 135/95 / Scaled 95/65
12 Burpees Over Bar

Extra Credit:
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)Seated Alternating DB Shoulder Press 5×5

2)Giant Set: 3×8-12
DB Bent Over Rear Raises
DB Lateral Raises
DB Front Raise

3)Super Set: 4×8-12
Seated DB Shoulder Press
Seated DB Lateral Raises

4)Giant Set: 3×8-12
Cable Single Arm Lateral Raises
Cable Single Arm Front Raise
Cable Single Arm Rear Extension

5)Giant Set: 3×8-12
Car Drivers
Up Right Rows
Cable High Row (face pulls w/rope or individual handles)

6)Super Set: 4×8-12
Seated DB Arnold Press
Seated DB Bent Over Rear Raises

7)Finisher: 1xME Drop Set
Front DB Raises
Then
Later DB Raises

MomFit:

Warm Up 5 Mins
2 Min Casual Bike

Strength: 15 mins 
Giant Set
2 sets
X-Band Lateral Walks video or Monster Band Lateral Walks video
**full length of the gym down and back (east-west) do not drag your feet**
12-15  Double KB Sumo Deadlifts
12-15 /leg Single Leg Hip Thrust video add weight to your lap if needed
90 seconds rest between sets

Metcon: 13 Min Cap
13 Min AMRAP
15 Box Jumps
10 Goblet Lunges
15 Russian KB Swings 
10 calorie Assault Air Bike