MOBILITY & WARM UP

1 Minute of Glute Bridges

20/15 Calorie Row
15 Medicine Ball Deadlifts 
10 Medicine Ball Strict Presses 
5 Walkouts

1 Minute of Single Leg Glute Bridges (30 Seconds Each)

20/15 Calorie Row
15 Medicine Ball Front Squats 
10 Medicine Ball Push Presses 
5 Walkouts

1 Minute of Banded Good Mornings

SKILLS & SPECIFIC WARM UP

Deadlift

5 Good Mornings 
5 Back Squats 
5 Elbow Rotations 
5 Strict Press & Reach 
5 Romanian Deadlifts 
5 Front Squats

Round 1

12 Medicine Ball Deadlifts 
9 Medicine Ball Push Press 
6 Medicine Ball Thrusters 
3 Wallballs

Round 2

3 Wallballs 
6 Deadlifts (Lighter Weight) 
3 Wallballs

CONDITIONING

“OPTIMUS PRIME”

AMRAP 7:
Wallballs #9/6

On the Minute: 5 Deadlifts #84/61