MVMT PREP
Roll T-Spine / Lat
Lizard Lunges
Groiners
SL DL
Beast Wave Unload X 5
Beach Reach X 5/
Scorpion Reach X 5/
Scap Pull UPs X 10
BW SQ X 15
BW PU X 15
12mins

FILTHY FRIDAY SWEAT SESH
Set up Station with your partner, share space and equipment, start staggered. Must complete ALL reps on exercise BEFORE moving on. Any order of Exercises.
50 reps X 10 Exercises

50 TRX PIKE

50 Jumping Pull Ups
50 KB Swings (facing walls)
50 Burpees
50/ Walking Lunge (with Plate 10lbs & UP)
50 MedBall Bear Hug SQ Jumps
50 DBL DB PUSH PRESS (12lbs - 30lbs)
50 Double Unders (150 singles)
50 Ab Mat Sit Ups with MBall
50/ Bicycle
30 min CAP

38mins ( 8 mins set up & explain)