Movement Prep:

  • 1 Min. T-Spine Work with Roller or Lax Balls
  • 1 Min. PVC Rack Stretch Each Side
  • 1 Min. Banded Shoulder Work Each Side

Warm-up: Troy Special

Strength: 5-5-3-3-1-1-1 Overhead Squat

Conditioning:

8 Min AMRAP

  • 8 Front Squat (115/75)
  • 8 Push-ups