Congrats to shredded Cedric for being July’s Athlete of the Month! Way to put in great, consistent work! Warm Up: 6 Mins 2 Rounds 15 Banded Pull Apart (high to low) – skip to 4:00 on video 15 PVC Supine Chest to Bars 25 Jump Rope 3 / Side Over-Unders Strength: 16 Mins 3 Rounds

Warm Up – 5 Mins 5 Min EMOM: 10 Lunges (total) 10 KB swings (light) Shoulder Development – 6 Mins Circuit (for quality) 12 Banded 90/90s 12 Banded Reverse Flies 12 Scap Pulls Metcon – 14 Mins 14 Min AMRAP 100m Single Arm KB Farmer Carry (switch @ 50m mark) 15 KB Goblet Lunges (per

Freedom WOD Class Warm Up: 7 Mins Neurological Mobility Then 500 M Row Strength: 20 Mins 5 Minute coach lead technique to work technique / timing 3 x Snatch Accessory Complex: rest 2 mins between sets Complex: 3 Lift Offs + 3 Olympic DL + 3 Hang High Pulls + 3 High Pulls Then: 3

Warm Up – 6 Mins 3 Rounds: 200m Run 25 Single Unders 20 sec plank 20 sec Hollow Hold Core Development – 6 Mins Simon Says Hollow hold drills (aim for 30 seconds working, 10-20 seconds resting) Metcon – 12 Min Cap 400m Run -then- Annie 50-40-30-20-10 Double Unders (2:1 Singles) Sit-Ups

Freedom WOD Class Warm Up: 5 Mins Plate Warm Up – Shoulder Emphasis Strength: 17 Mins 3 Rounds not for time: 10 DB Chest Flies 10-15 Narrow Hands Push Up 10 DB Pullovers Rest 1 min between each movement (Mobility – smash chest/triceps & banded shoulder stretches) Metcon: 15 Min Cap Versus Workout 3 Rounds

Warm Up – 6 Mins In any order: 15 Assault bike cals 15 DB Push Press 30 sec plank 400m Run Hip Development – 5 Mins 5 Min Circuit: 10 X-Band Walks/side 20 KB Dimmel DL (3 seconds down, 3 seconds up, constant movement) 10 Clamshells per side Metcon – 15 Mins Rotating 15 Min