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Freedom WOD Classes

Warm Up: 10 Mins
400 M Run
Then
10 Push Ups
10 Single Leg Squat Jumps
10 Dips
10 Single Leg Squat Jumps
10 Bench Press empty bar

Strength: 20 Mins
Bench Press
1RM

Metcon: 15 Min Cap
15 Min EMOM
Min 1: 5 Bench Press @75-80%
Min 2: 20 Box Jumps 24/20
Min 3: M.E Ring Dips

Functional Bodybuilding Class

Tuesday: Back and Triceps:
1)  4×25
Straight Bar Lat Pull Down

2) 3×20 Build Over the 3 Sets
V-Bar Low Row

3) Giant Set 3×15-20
V-Bar Lat Pull Down
Tricep Press Down
Lat Press Down

4) Super Set 3×15-20
T-Bar Row
Cable Rope French Press

5) Giant Set 3×15-20
Stand Single Arm Cable Row
DB Tricep Kick Back
DB Bent Over Row
*Do everything on the right arm aka cable row, kick back, bent over row then switch to the left arm = 1 set

MomFit:

Warm Up: 10 Mins
.5 Bike
20 Banded Lateral Walks
20 Banded Air Squats
20 Banded Glute Bridges
wall-2-wall Walking Lunges or Samson Stretch

Strength: 10 Mins
3 Rounds Tabata 45/15
Double KB Sumo DL Hip Drive
Goblet Squats
Box Step Ups

Metcon: 16 Min Cap
4 Rounds
.5 M Bike
150ft Walking Lunges