Movement Prep:
4 rounds

  • Contralateral Dead bug x 45 seconds
  • rest 15 seconds
  • Single arm plank position DB row* x 30 seconds
  • rest 30 seconds


*alternate arms each round

Warm-up:
Troy Special

Conditioning:
Partner WOD
5 Rounds

  • Partner 1: Row 30 Calories

While Partner 1 rows...
Partner 2:

  • 10 Power Cleans (115/75)
  • 10 Back Squats (115/75)
  • 10 Back Rack Lunges (115/75)

Switch places every 30 Calories and continue rounds