Warm Up: 5 Mins 2 Rounds Burpees Mountain Climbers Samson Stretch Push Ups Inchworms Hip Development: 6 Mins 6 Minute Circuit 10 / Leg Bulgarian Split Squat 12 / Direction X Band Walks 10 / Side Single Leg Hip Bridges Metcon: 14 Min Cap For Time: 100 Medicine Ball Cleans *5 Burpees on the minute

  We want to make sure you all know the Brother Bros appreciate each and everyone of our CFDNR athletes! Freedom WOD Class Warm Up: 5 3 Rounds 10 Kip Swings 60 Sec Samson Stretch 4 Inchworms w/ ab stretch Core Development: 5 min 4 Rounds 20 Sec Reverse Crunch 20 Sec Mountain Climbers 20

Warm Up: 4 Mins 4 Minute Circuit 8 Push Ups 8 Ring Rows 8 Burpees 8 Russian KBS Arm Development: 4 Mins 4 Round Rotating Tabata (20:10) 2 Handed DB Bicep Curl (not alternating) Banded Tricep Extensions Metcon: 14 Min Cap Helen: 3 Rounds For Time 400 M Run 21 KBS 12 Pull Ups

        At last years Project UpLift Competition we had 20 total teams compete and ended up with 4 teams take the podium! Have you gotten you team put together for this years comp? Warm Up: 5 mins 5 Min AMRAP 10 Push Press 20 Sec Plank Hold 10 Single Leg Squat Jump 5

Warm Up / Intervals: 8 Mins Row Intervals :50 Easy / :10 Sprint :40 Easy / :20 Sprint :30 Easy / :30 Sprint Then 3 Rounds of :40 Easy / :20 Sprint Then 2 Mins @ Cool Down Pace Metcon: 15 Mins 5 Rounds: 1 Min M.E at Each Wallballs 50′ Shuttle Run (inside) Sit

Warm Up: Row 150 M Then 3 Rounds of 5 Anchor Point T-2-B 5 MB Cleans Then Run 100 M Mobility: 8 mins 2 min /side tricep smash 2 min /side lat smash Strength: 10 Mins 8 Min EMOM Odd min: 200/175 Row Even min: 6-12 T-2-B Metcon: 15 Min Cap 21 Hang Power Clean