WARM-UP -
1 Round Through
10 yd walk on toes
10 yd walk on toes
backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked
out overhead
10 yd lunge walk - torso twist
towards forward leg
10 yd butt kickers
10 yd high knees
-into-
6 min AMRAP
100m jog
10 sec handstand hold
10 yd bear crawl
WORKOUT PREP -
1 set
4x25ft Shuttle Run
10 Walking Lunge Steps
10ft Handstand Walk
WORKOUT - Optimus Prime-
Freedom (RX’d)
AMRAP 20 Minutes
400ft Shuttle Run (16x25ft)
100ft Walking Lunge
25ft Handstand Walk
ACCESSORY -
Barbell Curl 21’s
3 sets: 21 reps – RPE 8
*Rest 1:00-1:30 b/t sets
MOBILITY -
1 min foot smash w/ lacrosse
ball (each side)
1 min Couch Stretch (each
side)
1 min Seal Pose