Freedom WOD Classes

Warm Up 10 Mins
3 Rounds
6 Alt Box Step Ups
6 Burpees
6 Strict K-2-E
6 Single Leg Broad Jumps

Strength: 5 mins
4 Rounds = 5mins
20 Sec Reverse Crunch
20 Sec Heel Taps
20 Sec Hollow Rocks
20 Sec Rest

Metcon: 18 min Cap
7 Rounds
7 Burpees
7 Knees-2-Elbows
Then
70 Box Jumps or Step Ups 24/20

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