Freedom WOD Classes

Warm Up: 10 Mins
1:00 PVC ROM
15 Banded Y’s
15 Banded T’s
10 RDLs
10 Hang Clean
10 Strict Press
Then 1:30 / Side LAX Rotator Cuff or Traps

Strength: 15 Mins 
5 x 5 HSPU as hard as possible
ex: Strict / Negatives / Deficit / Box HSPU from toes or negatives from box…
In between sets perform shoulder mobility, including:
3 x 10-12 Wall Slides – Video

Metcon: 10 Min Cap 
4 Rounds For Time:
8 Power Clean & Jerks 135/95
10 T2B

Functional Bodybuilding Class

Back/Triceps 

Seated Lat Low Row 10-15 min
1 Set 100 Reps 
(Rest-pause set, pick a weight you can get 30+ reps to start)

Giant Set 3×20 10 Mins
Lat Pull Downs 
Tricep Extension 
Lat Press Down

Super Set 3×20 10 Mins
Cable Rope Lat Pull Overs
Cable Rope Tricep Extensions 

Super Set 3×20 10 Mins
Single Arm Lat Pull Ins (high to low)
Single Arm Reverse Grip Tricep Ext 

Super Set 3×20 10 Mins
DB High Elbow Row or Seal Row
DB Supinated Grip Shrug