Freedom WOD Classes Warm Up: 8 Mins 2 Rounds: 10 / Side Lateral Monster Band Walk 15 Banded Glute Bridges 10 Banded Air Squats 10 Hang Power Cleans Then: 1:30 / Side LAX Roll Glutes Strength: 15 Mins 3 x 20 Back Squats 40-45-40% Metcon: 12 Mins 2:30 AMRAP x 4 Rounds 200 M Run

Freedom WOD Classes Warm Up: 6 Mins 500 M Row /  30 Cal Bike / 400 M Run 5 Inchworms 10 Alt Step Ups 10 Box Jumps 20 Sit Ups Strength Conditioning: 15 Min Cap Pick your poison 4 x 500 / 400 M Row 4 x 30/24 Cal Bike 4 x 400 M Run or

We hope you all had a great Easter weekend with loved ones! Freedom WOD Classes Warm Up: 7 Mins 2 Rounds: 10 Burpees 15 Pull Aparts 10 Kip Swings 5 Pull Ups / Ring Rows Then: 1:30 / Side LAX Roll Posterior Shoulder Strength: 15 Mins 3 x Superset: 3 Options 1) 5 Negative Pull

Freedom WOD Classes Warm Up: 7 Mins 1:00 PVC ROM 20 Pull Aparts 10 Push Ups 10 Strict Press 400 M Run Strength: 15 Mins 3 x Superset 10-12 HSPU OR Strict Press 12-15 DB Flies 3:00 rest between sets Metcon: 20 Min Cap 4 Rounds For Time: 400 M Run 15 MB Cleans 20/14

Freedom WOD Classes Warm Up: 7 Mins 2 Rounds – :30 Each Hollow Rock or Hold Heel Tap Oblique Crunch Plank Burpees Then: 2:00 DU Practice Mobility: 10 Mins 2 Min / Side Banded Samson Stretch 2 Min Butterfly Stretch 1:30 Hip & Ankle Opener OR Athlete Choice Metcon: 15 Min Cap “Clean Annie” 50-40-30-20-10

Freedom WOD Class Warm Up: 8 Mins 2 Rounds :30 Each: Air Squat Push Ups Inchworm Jumping Jacks Then: 10 Front Squats 10 Push Press 10 Thrusters Mobility: 8 Mins Athlete Choice Shoulders, Hips or both Metcon: 22 Min Cap “Coe” 10 Rounds For Time: 10 Thrusters 95/65 10 Ring Push Ups (or any other