Couple of things you should know:
1) Tuesdays are for running which means bring running shoes (if you want)
2) Everyone hates running so… Just Do It!

“A” weeks will be intense by design, COOL? AND.. Now that you know it is going to suck.. get over it so we can get you huge, fit and ready for summer!

Murph Prep Starts NOW!

Freedom WOD Classes

Warm Up 7 Mins
7 Min
Coach-led DROMS
Toe walks (down and back)
Heel walks (down and back)
Walking High Kicks (down and back)
Floor sweepers (down and back)
Butt kickers (down and back)
High knees (down and back)
A Skip N-S-N – Video
B Skip N-S-N – Video

Strength/Conditioning: 15 Mins
1 Mile Run For Time

Metcon: 19 Min Cap 

3 Min AMRAP
400 M Run
15 Box Jumps 24/20
25 KB Swings 53/35
50 Double Unders / 75 Singles

Rest 2 Min

5 Min AMRAP
400 M Run
15 Box Jumps 24/20
25 KB Swings 53/35
50 Double Unders / 75 Singles

Rest 2 Min

7 Min AMRAP
400 M Run
15 Box Jumps 24/20
25 KB Swings 53/35
50 Double Unders / 75 Singles

Functional Bodybuilding Class

WEEK B Volume week

Tuesday: Back and Triceps:
1)  4×25
Straight Bar Lat Pull Down

2) 3×20 Build Over the 3 Sets
V-Bar Low Row

3) Giant Set 3×15-20
V-Bar Lat Pull Down
Tricep Press Down
Lat Press Down

4) Super Set 3×15-20
T-Bar Row
Cable Rope French Press

5) Giant Set 3×15-20
Stand Single Arm Cable Row
DB Tricep Kick Back
DB Bent Over Row
*Do everything on the right arm aka cable row, kick back, bent over row then switch to the left arm = 1 set

Ladies Hour:

Warm Up: 7 Mins
3:00 Row
2 mins Inchworm flow: Inchworm – cobra – downward dog – toe touch – Samson

Strength: 18 Mins 
3 Rounds 45/15
Low to High KB Choppers
High Plank KB Push/Pull
KB High Plank Mountain Climbers
Plank Toe Touch Kb Pass Throughs

Metcon: 12 Min
3 Rounds
21 KB Swings
400 M Row
12 Burpees