Freedom WOD Classes

Warm Up: 7 Mins 
2 Rounds
:30/sd Ankle circles
:30 Standing hip circles
:30 hollow body hold
:30 banded monster walk
:30 jump rope
:30 shuttle run

Conditioning:  10 Mins
Every 5:00 x 2 Rounds
600 M Run
OR
750 M Row

Metcon: 24 Min Cap
“Liz Lemon Party”
Buy-in: 1 mile run
21-15-9
T2B
HSPU
Cash-Out: 100 DU / 200 SU or 2 min DU practice
*Murph mile test day! Cap run distance to <12 min

Functional Bodybuilding Class

Week “A”
Friday: Arms Bicep and Triceps (Optional Day)
1)Super Set: 4×8-12
Seated DB Curls
DB Skull Crushers
Then drop the weight down

1×8-1
Single Arm Curl while holding the other side static at 90degrs for 8 then switch.
Same thing for Skull Crushers

2)Super Set: 4×8-12
EZ Bar Preacher Curls
DB Overhead Extension
Last set is a double drop set for both movements. Meaning ME reps at heavy weight then drop to a lighter weight
for ME then one more drop in weight for ME reps then move to Tricep for same double drop set.

3)Super Set: 4×8-12
Incline DB Curls
Cable Rope Overhead Extensions
Last set is a double drop set for both movements.

4)Super Set: 3x 21’s
Straight Bar Curl
Cable Rope Push Downs

5)Super Set: 4×8-12
DB Alternating Hammer Curl
Single Arm Cable Push Downs

6)Super Set: 4×8-12
Cable Curl
Cable Push Downs