Movement Prep:
4 rounds:

  • 20 seconds hollow body hold
  • 10 seconds rest
  • 20 seconds arch (superman) hold
  • 10 seconds rest


Warm-up:
Troy Special

Workout:
5 Rounds for time

  • 250 Meter Row
  • 25 Wall-Balls (20/14 @ 10')
  • 200 Meter Run w/ Med-Bal