Freedom WOD Classes

Warm Up: 7 Mins
2 Rounds:
10 Burpees
15 Band Good Mornings
15 Band Strict Press
Wall to Wall:
Crab Walk
Spiderman Walk

Mobility: 6 Mins
Coach Lead Shoulder Stretches

Strength: 15 Mins
3 x Superset
10-15 Bench Press @45-50%
10-20 Push Ups – Any variation (knees, hand release, ring push ups, etc)
3:00+ rest between sets

Metcon: 12 Min Cap
21-15-9
Dips
Push Press 95/65
Cal Row or Bike