Happy Birthday Christine and Kale! Proud to have y’all as life long Hooligans!!!

Freedom WOD Classes

Warm Up: 8 Mins
1:00 PVC ROM
8 / Side KB Bottoms Up Press
15 Banded Curls
20 Pull Aparts
Then 1:00 / Side LAX Posterior Shoulder

Strength: 15 Mins 
3 x Superset
6 Shoulder Press @88% of Strict Press
4-6 Dips As hard as possible
3:00 Rest Between Sets
*Begin with strict press and finish with push press as needed.
ex: 2 Strict Press + 4 Push Press. Stay unbroken.

Metcon: 12 Min Cap
For Time:
Buy In: 50 Burpees
Then 3 Rounds of:
7 Shoulder to Overhead 135/95
14 Pull Ups
35 DU / 70 Singles

Post Workout Stretch: 5-10 Mins
Calf and Shoulder

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