Let Freedom Ring

Warm Up/Mobility
Pre Class Mobility (Banded 7’s & Hip)
1. Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs

2. Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

Warm-up
Warm-up
Anterior Compartment LaX Ball
Quad Rollout

2 sets
1:00 Cardio of Choice
10 Inchworms
10 Box Step Ups
5 Tempo Air Squats [3,3,3,1] 10 Banded Goodmornings
3 Push ups

1 quality set
200 M Run
4 Box Jumps
4 American Kettlebell Swings
4 Goblet Squats

Metcon
Metcon (Time)
4 Rounds for Time
300 meter Run
24 Kettlebell Swings
24 Box Jumps (24/20 in)
24 Goblet Squats (55/35 lb)
24 Hand Release Push-Ups
24 calorie Bike/Row (alternate each round)
24 Air Squats

Finisher
AB[solute] Burn
Metcon
2 Sets:
:30 Plank Hold
:30 Side Plank (Right Side)
:30 Side Plank (Left Side)
:30 Plank Hold
:30 Side Plank (Left Side)
:30 Side Plank (Right Side)
-Rest 2:00 B/T Sets-
3 Rounds
10 Plank Dumbbell Pull Throughs (total)
30 flutter kicks (each side)

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