Shout out to Pat Attkisson and The Grateful Deadlift for this super sweet team design! Hope y’all are ready for “Beach Season”!

Freedom WOD Classes

Warm Up: 7 Mins
3:00 Row
1:00 / Side Pigeon Stretch
1:00 / Side Couch Stretch

Conditioning: 14 mins
Every 4:00 x 4 Rounds
500 M Row – 2:00 cap each round

Metcon: 20 Min Cap
Partner Workout For Time:
10 Bear Crawl Laps (N-S-N = 1 lap)
100 Slam Balls – light weight
150 DU / 300 Singles
50 Shuttle Run Laps (N-S-N = 1)
*One partner works at a time and split all reps. Partition as desired, meaning you can start at any station, perform any amount of reps at that station and rotate at any time. Your workout is finished when you complete all designated reps for each movement or hit cap.

Functional Bodybuilding Class

Thursday:

Week “B” Volum Shoulders:
1)Seated Alternating DB Shoulder Press 4×25

2)Giant Set: 3×8-12
DB Bent Over Rear Raises
DB Lateral Raises
DB Front Raises

3)Super Set: 4×8-12
Seated DB Shoulder Press
Seated DB Lateral Raises

4)Giant Set: 3×8-12
Cable Single Arm Lateral Raises
Cable Single Arm Front Raise
Cable Single Arm Rear Extension

5)Giant Set: 3×8-12
Car Drivers
Up Right Rows
Cable High Row (face pulls w/rope or individual handles)

6)Super Set: 4×8-12
Seated DB Arnold Press
Seated DB Bent Over Rear Raises

7)Finisher: 1xME Drop Set
Front DB Raises
Then
Later DB Raises

Ladies Hour:

Warm Up 5 Mins
2 Min Jump Rope
Then
2 Rounds
30 sec Plank Hold
10 Push Ups
10 KB Swings

Strength: 10-15 mins
Rotating 1/2 Tabata
Plate Sit Ups
Mountain Climbers
Anchor Point T-2-B

Metcon: 19 Mins
19 Min EMOM
Min 1: 12 Bench Press
Min 2: 15 KB Swings
Min 3: 30-50 Jump Ropes
Min 4: Max Rep Sit Ups
Min 5: Rest