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)

“B” 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!

Freedom WOD Classes

Warm Up 12 Mins 
6 Min Barbell Quad Smash (focus on the upper part of the quad/hip)
then
1 Min Row
30 Sec Plank
1 Min Row or Ski Erg
30 Sec Hollow Rocks or Hold
1 Min Row
30 Sec Sit Ups 

Strength: 8 Mins
2 Rounds Tabata 45/15
45 Mountain Climbers
15 Sec Hollow Plank Hold
45 Sec Plank Walks (forarm plank to hand plank)
10 Sec Hollow Plank Hold
45 Sec Plank Crunches (video) 
15 Sec Hollow Plank Hold

Rest 1 min

Metcon: 21 Min
“Cement Mixer”
Every 3:00 for 7 Rounds:
500m Row / Scaled 400m Row
12 GHD Sit Ups or 24 AbMat Sit Ups

Functional Bodybuilding Class

Week “A” Heavy
Thursday: Shoulders:
1)Seated Alternating DB Shoulder Press 5×5

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 – 6 Mins
2 Min Row
10 Sit Ups
10 Reverse Crunch
30 Sec Hollow Hold

Core Strength
2 Rounds on each side 40/20
Hollow Body Leg Extensions video
Hollow Body Scissors video
Hollow Body Toe Taps video
Hollow Body Straight Leg Hip Lift

Metcon – 15 Mins
4 Rounds
10 DB Sit Up video
10 /side Alt  Hollow Body DB Press
10 DB Renegade Row video
10 DB Burpees video

Rest 1 Min