Freedom WOD Classes

Warm Up: 8 Mins
2 Rounds :30 Each
Plank Hold
Mountain Climber
Banded Lateral Shoulder Raises
Banded Pull Aparts
Then:
2:00 / Side LAX Rotator Cuff

Intervals / Core: 15 mins
5 x :10 Sprint / :10 Rest
Immediately into:
5 x :10 Sprint / :20 Rest

3:00 Rest Then 2 Rounds:
1:00 / Side KB Front Rack Walk – Video
15-20 / Side Band Palloff Press – Video @ :55

Metcon: 12 Mins
12 Min EMOM:
Min 1: 15 Push Press 95/65
Min 2: 15 Box Jump Overs 24/20
Min 3: Max Rep Sit Ups

Functional Bodybuilding Class

LEG DAY!

5×5
Back Squats (build to your heaviest set of 5)

Giant Set 3×8-15 (heavy)
Split Stance KB Sumo DL 3/4 Rep
KB Sumo Squats 1/2 Rep
X-Band Walk (Down and Back East-West)

4×12-15 (heavy)
Leg Extensions

4×12-15 (heavy)
Leg Curls

3x Super Set
12 /leg Back Rack Curtsey Lunge to Squat (can do without weight if needed)
12 Back Rack Box Step Ups