Freedom WOD Classes

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

Strength: 15 Mins 
3 x Superset
8 Shoulder Press @85% 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: 18 Min Cap
For Time:
60 Box Jumps 24/20
50 Ballslams
40 Push Ups
30 Wallballs 20/14
20 Dips
10 HSPU

Functional Bodybuilding Class

LEG DAY!

4×25
Back Squats

Giant Set 2×20
Split Stance KB Deadlift 3/4 range
X-Band Walk
KB Sumo Squat 1/2 range

3×25
Single Leg Extensions

3×25
Leg Curls

2×50′
Back Rack Walking Lunges