September 30, 2019

Warm up:
Dynamic Warm up
15/15 clamshells
8/8 reverse lunge in place
8 KB DL
X2

Strength:
1 Squat Clean + 2 Front Squats
7 sets, every 2min

ÔÇťOptimus Prime”
7min AMRAP
Wall Balls
Starting at 00:00 and EMOM, 5 Deadlifts 225/155
*Score is total Wall Balls*

Cool Down:
Banded Hip flexor stretch
8/8 Pallof w/ Rotation (video)
8 Supinated Ring Row
3rds NFT

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