Movement Prep:

  • Shoulder Series

Warm Up:

  • Troy Special

Skill/Strength:
Hollow body position
4 rounds:

  • 45 seconds hollow body hold (tuck, Straddle, or Open)
  • 15 seconds rest
  • 45 seconds Scap push ups
  • 15 seconds rest

Conditioning:
8 Min. Tabata

  • Strict Pull-ups
  • Med-Ball Squat Cleans (20/14)
  • Strict Handstand Push-ups
  • Med-Ball Squat Cleans (20/14)

Advance to next movement after each 10 seconds rest
Score total reps

Scaled: Use Ring Rows and Push-ups