Freedom WOD Classes

Warm Up 10 Mins
3 Rounds
200 M Row or Ski
6 Push Ups
6 Sit Ups

Mobility:10 Mins
2:00 /Leg Barbell Quad Smash
90 sec /side Lax Ball Glutes

Strength:  6 Mins
Rotating ½ Tabata 20/10 (this will be 6 mins long)
Anchor Point T-2-B
Hollow Rocks
Reverse Crunch

Metcon: 18 min Cap
18 min partner AMRAP
4 Cal Row
8 Bench Press 115/75
12 K-2-E

Functional Bodybuilding Class

Back & Triceps 

Seated Lat Low Row 10 Mins
1 Set 100 Reps
(Rest-pause set, pick a weight you can get 30+ reps to start)

Giant Set 3×20 10 Mins
Lat Pull Downs
Tricep Extension
Lat Press Down

Super Set 3×20 10 Mins
Cable Rope Lat Pull Overs
Cable Rope Tricep Extensions

Super Set 3×20 10 Mins
Single Arm Lat Pull Ins (high to low)
Single Arm Reverse Grip Tricep Ext

Super Set 3×20 10 Mins
Single Arm Cable 30 Degree Extension
DB Rows

1×100
DB Shrugs