Warm Up: 3 Min 2 Rounds 20 Secs at each station Inch Worm Floor Sweeper Samson Stretch Spealer Rows Shoulder Development: 4 Min 3×8-10  of Victory 3×8-10 of Row Technique Review / Workout Brief: Metcon: 12 min 4 Rounds 20/16 Cal Row 10 Single Arm DB Hang Clean and Press (6 per arm) 6 Rainbow

Beach Season Is Coming! Freedom WOD Classes Warm Up: 6 Mins 2 Rounds 15 Straight Leg DL 15 Pendlay Rows 20 Lateral Jumps over BB 20 Sec Hollow Hold Spring Break Prep: 6 Mins 4 Round Tabata (20:10 – not rotating) V-Ups Russian Twists Bicycle Crunches Mobility: 12 Mins Ankle Mobility (posterior and anterior) –

Warm Up: 3 Mins Warm Up: 3 mins 1 Min Casual Row/Bike 20 Sec Intense Row/Bike 40 Sec Casual Row/Bike 20 Sec Intense Row/Bike 40 Sec Casual Row/Bike Core Development: 6 mins Rotating ½ Tabata 20/10 (this will be 6 mins long) Russian Twist 15/10 plate Flutter Kicks Sit Ups Technique Review / Workout Brief:

Here is your 18.3 Sponsor! Ascent Protein Saturday Night Lights Raffle give-a-way will include 3 bags of protein, 3 shaker cups, and 3 hats. You must be there to get a raffle ticket and you must be there for the drawing to win. So come and support you fellow athletes and see if you are

Warm Up: 4 Mins Tabata 20/10 In Place High Knees Jumping Jacks In Place Butt Kicks Air Squats Posterior Chain Development: 5 Mins 5 Min AMRAP X Band Walks east/west 10 Single Leg KB RDL 5 Goblet Squats w/ 2 Sec pause at bottom Technique Review / Workout Brief: Metcon: 12 min Rotating Tabata 20/10

Freedom WOD Class Warm Up: 6 Mins 2 Rounds: 5 Power Snatch Unloaded BB 10 Push Ups 5 Ring Rows Then: PVC Shoulder ROM S&C: 8 Mins 8 Min EMOM Min 1: Row 15/12 Cals Min 2: 5 Bench Press (~70%) Mobility: 8 Mins LAX Roll Rotator Cuff 90 Sec / side LAX Roll Mid