Freedom WOD Classes

Warm Up: 8 Mins
2:00 Bike / Row
1:00 PVC ROM
1:30 / Side LAX Chest
2 Rounds:
8 Push Ups
15 Band Tricep Extensions

Strength: 15 Mins
2 x Giant Set
10-15 Matador Dips – share bars even if you have to go out of order
10 Alt DB Bench Press
10 Double DB Bench Press
15-20 DB Pull Over / Skull Crusher – Video
3:00 Rest Between Giant Sets. Don’t rest at all bt alt db bench and double db bench, use same weights. Keep all reps unbroken!
*Banded shoulder stretches between sets.

Metcon: 14 Mins
Every 3:00 x 5 Rounds
2:00 to complete:
12/9 Cal BIKE or Row
12 Russian KBS 53/35
Max Rep Burpees
Rest from 2:00-3:00 *Record total # of Burpees

Functional Bodybuilding Class

Back & Triceps 

5×5
Pull Ups w/3-5 sec negative Note: add weight if it makes sense

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