"AUTOBOT"

Activation

  • 0:30 Squat to Stand
  • 0:30 Mountain Climbers
  • 10 Glute Bridges
  • 5 Single Leg Glute Bridges (right)
  • 5 Single Leg Glute Bridges (left)
  • 0:30 Active Twisted Cross
  • 0:30 Squat Hold

 

Mobility

  • 0:30 Calf Stretch on Post (right)
  • 0:30 Calf Stretch on Post (left)

Part 1: Deadlift:

For Total Load:

  • 5 Sets of 5

    *Score = Sum Total Load of All 5 Sets

 

Part 2: "Autobot":

AMRAP 18:

  • 9 Deadlifts (102.5/70)
  • 60 Double Unders
  • 30 Wall Balls (9/6)

    *Score = Rounds + Reps

COOLDOWN 

MOBILITY

    • 1:00 Pike Stretch

    • 1:00 Seated Straddle Stretch

       

AFTER CLASS

Squat Snatch:

  • Build to Heavy Single