Project Uplift Is Just Around The Corner. This is a great competition for those looking to try things out. Coach Annie, Coach Cass and Kayla have teamed up who else is going to join them. Teams consist of 3 athletes of the same gender. Have questions ask Kyle or Kody!

Freedom WOD Classes

Warm Up: 10 Mins
400m Run
2 Rounds
Walking Samson Stretch down and back
10 Air Squats
10 Box Jumps

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

Strength: 20 Mins
Back Squat **90%  + 20 LBS** of your 1RM to calculate load
70% X 3
80% X 3
90% X 3+
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: 18 Min Cap
8 Rounds
200m Run
10 Box Jumps 24/20
10 Wallballs 20/14

Functional Bodybuilding Class

Tuesday

Shoulder Day

EZ Bar Bent Over Behind The Back Rears Delt Raises 
SS
DB Side Lateral
4 Sets / (20 / 20)

Seated Forward Arnold Rotations
SS
Arnolds
4 Sets / (20 / FAIL)

Cable Rear Flys 
SS
Cable Rear Flys (partials)
3 sets 15 / 20

Incline Front Raise (lay belly up on incline bench)
SS
Incline Front Raise (lay belly down on incline bench)
3 Sets / 15 EACH

Single Arm Bent Cable Rear
3 Sets Each / 20

Bus Driver Drops (2 Drops)
2 Sets / (At Least 10 Reps “Left and Right = Rep”)

Bus Driver Front Raise Hybrid
1 Set / 20 Reps
Left and Right Bus Driver into Front Raise = 1 rep

High Cable Rears 
2 Sets / 30 Reps
Crossover cables working high to low

Barbell Seated Strict Press
3 Sets / 20 Reps

Barbell Wide Grip Leaning Seated Front Raise
3 Sets / 15 Reps
Lean forward while sitting on a bench and perform a front raise with a wide grip