Optimus Prime

WARM UP

1 Round Through 15m each:

• walk on toes
• walk on toes backwards
• walk on heels
• walk feet turned out
• walk feet turned in
• lunge walk – arms locked out overhead
• lunge walk – torso twist towards forward leg
• butt kickers
• high knees

-into- 6 min AMRAP:

• 100m jog
• 10 sec handstand hold
• 15m bear crawl

WORKOUT PREP

1 set:

• 4x25ft Shuttle Run
• 10 Walking Lunge Steps
• 10ft Handstand Walk

FIRE

AMRAP 20 Minutes:

• 120m Shuttle Run (8x15m)
• 30m Walking Lunge
• 10m Handstand Walk

WATER

• 3 Wall Walks

EARTH

• 90m Shuttle Run (6x15m)
• 15m Walking Lunge
• 10m Bear Crawl

ACCESSORY

3 sets:

• Barbell Curl 21’s – RPE 8
• *Rest 1:00-1:30 b/t sets