Couple of things you should know:
1) Thursdays = Midline Madness, cause nothing complements a thick Kardashian better than a rock hard set of Efrons!
2) CROP TOP are a must (only if you want but… obviously you should)

“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 12 Mins 
6 Min Barbell Quad Smash
1 min toe out
1 min toe up
1 min toe in
then switch legs
Then
1 Min Row or Ski Erg
30 Sec Plank
1 Min Row or Ski Erg
30 Sec Hollow Rocks or Hold
1 Min Row or Ski Erg
30 Sec Burpees

Strength: 8 Mins
2 Rounds Tabata 45/15
45 Reverse Crunch
15 Sec Hollow Hold
45 Sec Heel Taps aka Pinguins
10 Sec Hollow Hold
45 Sec Sit Ups
15 Sec Hollow Hold

Rest 1 min

Metcon: 19 Min Cap 
2 rounds for time of:
50 Cal Row or Ski Erg
40 Burpees
30 K-2-E

Functional Bodybuilding Class

WEEK B Volume week

Thursday: Shoulders

1) 4×25
Shoulder Press

2)3X12-15
Incline Shoulder “I”,“Y” & “T”

3) 3×12-15
Seated Alternating DB Shoulder Press
Seated Alternating DB Shoulder Press

4) 3×12-15
Seated Alternating DB Shoulder Press
Rear DB Fly

5) 3×12-15
Arnold Press

6) 3xME
Lat Raise Drop Set

7) 3xME
Front Raise Drop Set

Ladies Hour:

Warm Up: 5 Mins

2 Rounds or 5 Mins
10 Hip Circles / Leg
10 Hip Abduction / Leg
10 Glute Kickbacks / Side

Hip / Leg Development: 5 Min

3 Rounds
15 /side Banded Glute Kick Backs
X Band Walks Down and Back
20 Banded Air Squats

Metcon: 15 Mins

Complete as many rounds and reps as possible in 15 minutes of:
25-ft Walking lunge
8 Box Step Ups
25-ft Walking lunge
8 Ring Rows