Different flow this week. Your sprint workout will be Thursday instead. Freedom WOD Classes Warm Up: 8 Mins 4 Round Air Squat Tabata :20/:10 10 Coach Lead MB Cleans 10 / Direction / side Hip Circles 10 / Side Hip 90/90’s 5 Inchworms 10 KB RDLs Strength: 12 Mins 3 x Superset 15 Back Rack

Freedom WOD Classes Warm Up: 6 Mins 400 M Run N-S-N Lateral Monster Walks 15 Band Good Mornings 15 OH Squats -pvc or barbell :30 Plank Strength: 12 Mins 8 Min EMOM Front Squats Option 1: 5-5-3-3-3-1-1-1 *Build to a “Daily Heavy”. This means go by feel Option 2: 5 reps emom Retest from 9/12

Freedom WOD Classes Warm Up: 8 Mins :20 Penguin Taps – Video 1:00 DU or DU Attempts 10/direction Quadruped Band Arm Circles – Video :30 Static Ring or Matador Holds – top position 3 negative dips 15 Band Bicep Curls – step on band 15 Band Bent Over Row – step on band (pause at

Freedom WOD Classes Warm Up: 8 Mins 2:00 Row 10 / Side Front & Lateral Kicks 10 Kip Swings 5 Inchworms 5 Clean Deadlifts 5 Clean High Pulls 10 Power Cleans Partner Metcon: 30 Min Cap “Modified 911 Partner WOD” 30 Min AMRAP: 500/400 M Row 5 Power Cleans 175/120 10 T2B *Optional – 1

Freedom WOD Classes Warm Up: 8 Mins 2 Round Rotating Tabata :40/:20 Plank Shoulder Taps Left Arm Staggered DB Deadlift – Video Alt Banded T + Y + I Right Arm Staggered DB Deadlift *Start at different stations as needed to share bands for T/Y/I Strength: 20 Mins Every 3:00 x 3 Sets – start ~60%

“Bacon Sizzle”: the urge to roll around after a workout, unsuccessfully trying to find a comfortable position Freedom WOD Classes Warm Up: 8 Mins 1:00 Hip & Ankle Opener 2:00 Bike / Row 10 Band Lat Press Downs 10 Kip Swings 20 Air Squats (w/ glute band above knee) 10 Hang Squat Snatch Retest from