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

Dudes and Lady Bros! The Halloween Costume Party is this Saturday! We’ve got the games. We’ve got some of the drinks. We’ve got Taco Stop salsa bar. All we need is you! So show up at 6:00 pm, bring ten $1 bills for “The Dice Game” and lets have some fun! Freedom WOD Classes Warm

Dudes and Lady Bros! The Halloween Costume Party is this Saturday! We’ve got the games. We’ve got some of the drinks. We’ve got Taco Stop salsa bar. All we need is you! So show up at 6:00 pm, bring ten $1 bills for “The Dice Game” and lets have some fun! Freedom WOD Classes Warm

Freedom WOD Classes Warm Up: 6 Mins 2:00 Row / Bike 12 Band Good Mornings 6 / Side Alt. Plank w/ shoulder tap – 2 second pause hand to shoulder 12 Squats 6 Scap Pull Ups – 2 second pause 12 Kip Swings Conditioning: 16 Min Cap 8 Min Row / Bike 0:00-2:00 70% 2:00-4:00

Freedom WOD Classes Warm Up: 8 Mins 1:30 / Side LAX Rotator Cuff 2 Rounds: 10 / Side Cossack Squats 10-15 / Side DB Ext. Rotation – Video 10-15 Arnold Rotations Strength: 20 Mins Every 3:00 x 3 Rounds 15 Strict Press Then: 3 x Superset 15 DB Bench Press 15 DB Pullover Extensions or