Warmup

General Activation

1 Minute of Glute Bridges Video

20 Calorie Row

15 Medicine Ball Deadlifts

10 Medicine Ball Strict Presses

5 Walkouts

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

20 Calorie Row

15 Medicine Ball Front Squats

10 Medicine Ball Push Presses

5 Walkouts

1 Minute of Banded Good Mornings Video

Strength

DEADLIFT

Heavy Set of 6

Heavy Set of 4

Heavy Set of 2

STIMULUS

• Repeat strength session from October 26, 2018

• Aim is to better your last effort slightly in each set

• Here is a general breakdown you can follow for sets:

* 3-4 Warmup Sets

* 3-4 Sets to Build to Heavy 6

* 2-3 Sets to Build to Heavy 4

* 1-3 Sets to Build to Heavy 2

WOD

“OPTIMUS PRIME”

AMRAP 7:

Wallballs (20/14)

***On the Minute: 5 Deadlifts (225/155)

Recovery + Midline

On a continuous running clock

12 Minute Row /Bike Recovery

On the 3, 6, 9, 12

15-20 Medicine Ball Sit-ups (20/14)