Tomorrow is Murph!
Workout brief will be at 9:00 a.m and the workout will start at 9:15 a.m. Please come in early as needed to warm up

Freedom WOD Classes

Warm Up: 8 Mins 
400 M Run / 500 M Row
20 Pull Aparts
10 / Side DB External Rotations
10 Hip 90/90s
20 Hip Bridges
20 Air Squats

Mobility:  12 Mins
5:00 Band Shoulder Stretch
1:30 / Side Couch Stretch
2:00 Wall Split
1:00 / Side Pigeon Stretch

Metcon: 20 Min Cap
“Trojan’s Horse”
Not For Time:
1000 M Row
20 Alt. DB Snatch 35/20
30 Ball Slams
40 Air Squats
50 DU
1000 M Row

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