1. Movement Prep/Activation1 Round Through10 yd walk on toes10 yd walk on toes backwards10 yd walk on heels10 yd walk feet turned out10 yd walk feet turned in10 yd lunge walk-arms locked out overhead10 yd lunge walk - torso twist towards forward leg10 yd butt kickers10 yd high knees-into-6 min AMRAP100m jog10 sec handstand hold10 yd bear crawl
2. Workout Prep1 set4x25ft Shuttle Run10 Walking Lunge Steps10ft Handstand Walk
Optimus Prime
Freedom (RX'd)AMRAP 20 Minutes400ft Shuttle Run (16x25ft)100ft Walking Lunge25ft Handstand Walk
IndependenceAMRAP 20 Minutes400ft Shuttle Run (16x25ft)100ft Walking Lunge3 Wall Walks
LibertyAMRAP 20 Minutes300ft Shuttle Run (12x25ft)50ft Walking Lunge25ft Bear Crawl
3 sets: 21 reps – RPE 8*Rest 1:00-1:30 b/t sets
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