Mobility:

  • 2 Min. Banded Hip Distraction
  • 2 Min. T-Spine Rolling w/PVC

Warm-up:

  • Troy Special

Strength:

  • 3-3-3-3-3 "1 1/4" Front Squats

Conditioning:

12 Min AMRAP

  • 8 Pull-ups
  • 4 Hero-makers

*Hero-maker = Push-up, Row, Row, Squat Clean Thruster Scaled: Toe-assisted Pull-ups & light DBs

Watch: https://www.youtube.com/watch?v=WpxxIN_YeLA