Freedom WOD Classes

Warm Up: 7 mins
1:00 PVC ROM
10 Burpees
5 Jefferson Curls
10 Push Press
:30 Plank
:30 Cat Cows
10 Push Ups

Midline: 10 Mins
Midline Kari Pearce – 10 Mins – Video (2:30-5:30)
10 Min AMRAP:
4 Rounds
6 Plank Walkouts (from knees as needed)
12 Per Side – Side V-Ups or Side Tuck Ups (Alternative = 12 / Side Plank Hip Lifts)
18 / Side Mountain Climbers
In remaining time perform as many reps as possible of
Burpee + Shoulder Taps

Mobility: 9 Mins
1:00 Flow Upward Facing Dog & Down Dog
1:30 / Side Samson or Couch Stretch
1:30 / Side Pigeon Stretch
2:00 Wall Splits

Metcon:  12 Mins
8 Round Tabata :20/:10 (not rotating. perform all 8 rounds at each station before rotating)
Push Press 95/65
Ball Slams
Row / Bike For Cals