Freedom WOD Classes

Warm Up: 8 Mins
8 Min Circuit:
200 M Run
15 / Side X-Band Walks
5 Barbell Jefferson Curls
5 Inchworms
10 Cat Cows

Strength: 15 Mins
3x Superset
12 / Leg Staggered Stance KB Deadlift – Video
6-10 Partner Nordic Curls
2:00-3:00 Rest Between Sets

Mobility: 6 Mins
2:00 Band Hamstring Stretch – band around back (under arms)
1:00 / Side Band Trap Stretch

Metcon: 6 Mins
6 Min AMRAP:
5 Power Snatch 75/55
5 Lateral Bar Over Burpees

Functional Bodybuilding Class

Shoulders

2×20
Side Lateral (partials heavy&slow – bottom)
Side Lateral (full rom – moderate&slow)
Side Lateral (partials light&slow- top)

Super Set
2×20
Around The World Incline Lean (lateral focus/ T’s to I’s)
Around The World Incline Lean (anterior focus/ I’s to T’s)

1×100
Car Divers (pick a way that you have to break it up with)

Giant Set
2/20
Cable Side Lateral (thumbs up low-2-high)
Cable Bent Over Rear Flys
Cable Rear Should Level Pull A Parts
Cable High-2-Low McDonald’s M Pulls A Parts

2×20
Reverse Grip Barbell Press