Freedom WOD Classes

Warm Up: 8 Mins
1:00 PVC ROM
2 Rounds
10 Push Up w/ 3 second negative
10 Kip Swings
20 Band Tricep Extensions
Then 1:00 / Side LAX Chest Roll

Strength: 15 Mins 
3 x Superset
10 Shoulder Press @80% of Strict Press (same weight as last time)
6-8 Dips As hard as possible
3:00 Rest Between Sets
*Begin with strict press and finish with push press as needed.
ex: 6 Strict Press + 4 Push Press. Stay unbroken. Aim for more strict press than week 1

Metcon: 22 Mins
Condensed “Barbara”
22 Min AMRAP:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
2:00 Rest Between Rounds
*Modify accordingly to complete more than 2 rounds

Functional Bodybuilding Class

LEG DAY! Good Luck
1×180
Walking Lunges (non-stop)

Leg Extensions
50-60-70-80-90-100

Giant Set 2×20
Narrow Stance Cyclist Back Squats 3/4 Rep
Split Stance KB Sumo DL 3/4 Rep
KB Sumo Squats 1/2 Rep

1×100 Century Set
Back Squats