This is the last day of our current program. Kody will be taking over starting Monday! Get ready for the change over ha ha ha ha

Freedom WOD Classes

Warm Up: 7 Mins
5 Burpee Broad Jumps
15 / Side Lateral Monster Band Walk (around knees)
10 Monster Band Back Squats
20 Band Glute Bridges
5 Burpee Broad Jumps

Strength / Mobility:  20 Mins
3 Giant Sets of: **Look at the later monster walk video – different than previous weeks**
-10 Tempo Monster Band Back Squats 40-45% 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)
-15 / SideLateral Monster Walks with Band around Toes – Video (1:40)
-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:
10 Power Cleans 115/75
10 Front Squats 115/75
10 Back Squats 115/75
10 Lateral Bar Over Burpees