I think its time to bring back Friday Crop Tops and Short Shorts!

Freedom WOD Classes

Warm Up: 8 Mins
1:00 PVC ROM
Then 2 Rounds:
15 Pull Aparts
10/Side DB External Rotations
5 Strict Press
30 Sec Handstand Hold

Mobility:
Perform mobility between strength sets
Roll out Chest, Shoulders, Lats and triceps

Strength: 12-15 Mins
Strict Press **90%  + 5 LBS** of your 1RM to calculate load
65% X 5
75% X 5
85% X 5+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.

Metcon: 15 Min Cap
On a 14 Min running clock
Buy In: 8 Min Running AMRAP
Then 3 Rounds of:
3 Wall Walks or 30 Second
10 Ring Rows
3 Strict Press 95/65
7 Push Press 95/65

The first 8 mins is an AMRAP, run as far as possible in 8 mins. Utilize the 400 M route.
Then with the remaining time (6 mins) try and cash out the 3 rounds.

Functional Bodybuilding Class

Thursday

Chest Day
Incline Bench
3 Sets 50/30/20
Focus on pulling your elbows back on the way down and squeezing the elbows on the way up. Keep the chest up and don’t fully lock out. Perform more of a 3/4 rep at the top. 

Decline Cable Flys ASCENDING 
4 Sets 15 Reps Ascending in Weight (1pin)

Incline DB Press 45 degrees
3 Sets 15 Reps w/3sec pause at the bottom 
Keeping your elbows at 45 degrees move at a slower pace focusing on contracting through the entire movement. Shoulders stay back and down so the chest can lift. Give a thumbs up at the top of the movement to create more engagement. 

High Cable fly
3 Sets 30 Reps
Pick a weight you can get without breaking. Keep the should back and down and squeeze at the bottom but don’t touch the handles together. 

Low Cable fly
3 Sets 30 Reps
Tilt forward slightly, drag the elbows along your side and face the contraction to the inner part of your pecs. Open the shoulder and then drive the elbows in at the top

Super Set
3 sets 
30 +reps Decline press
Failure DB Push ups
Perform the decline with the same weight and movement pattern as the incline we started with. 
Then move right into db push ups.