Freedom WOD Classes

Warm Up: 6 mins
1:00 / Side Samson Stretch
15 Monster Band Squats
10 / Side Lateral Monster Band Walks
10 Kip Swings
10 Push Ups

Strength / Mobility:  20 Mins
3 Giant Sets of:
10 Tempo Monster Band Back Squats 35-40% of 1RM (band just above knees)
*3-2-1-1 (3 seconds down, 2 second pause in bottom, 1 second up, 1 second at top)
10-15 Monster Band Lateral Steps / Side (band above knees) – Video
15 / Side Leg Raises with band above knee – Video
3 Mins Between Sets – Mobility
LAX Roll Glutes / pigeon or figure 4 stretches

Metcon:  12 Min Cap
3 Rounds For Time:
15 Front Squat (135/95)
15 Pull Ups
15 Dips