Movement Prep:

2 Rounds

  • 1 Min Thoracic Spine Extensions - Roller or Lax Balls
  • 1 Min Calf Mash - Barbell or Lax Ball (R then L)

Warm-up:

  • Troy Special

Workout: 

5 Rounds starting every 5 Min

  • 200 Meter Ski Erg
  • 7 x 10m Shuttle Sprints
  • Max Rep Unbroken Push-ups

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