Freedom WOD Classes

Warm Up: 8 Mins
1:00 Step Ups
Then 2 Rounds:
12 Band Y’s
12 Band T’s
12 Band Lat Press Downs
8 Push Ups
:30 Handstand / Plank Hold

Strength: 15 Mins 
4 x 8 HSPU as hard as possible
ex: Strict / Negatives / Deficit / Box HSPU from toes or negatives from box…
In between sets perform shoulder mobility, including:
3 x 10-12 Wall Slides – Video

Metcon: 16 Mins 
16 Min Partner AMRAP:
20 Bench Press – athlete choice – try to maintain 3+ reps per set
20 Russian KB Swings 53/35
20 Box Jumps 24/20
*Split reps as desired. 1 athlete works at a time.

Functional Bodybuilding Class

Back & Triceps 

5×5
Pull Ups w/3-5 sec negative

3 Giant Set
8-12 Lat Pull Downs (heavy)
20 Tricep Extension 
8-12 Lat Press Down (heavy)

3 Super Set
8-12 V-Bar Cable Low Row (heavy)
20 Tricep Straight Bar Over Hand
20 Tricep Straight Bar Under Hand

3 Super Sets
8-12 Cable Rope Pull Overs (heavy)
20 Cable Rope Laying French Press

3×8-12
Single Arm Seated Cable Row w/ Rotations