MVMT PREP grab a TRX
2 min - foam roll quads
TRX "WARM UP" 40s ON : 5s X 12 Transition/Explain
facing rack
1) Alternating Staddle Lat Lunges
2)OH SQ
3) High Pull w/ ext Rot
4) Rev Alt Lunge
5) Alt Alligator
6) Alt SL SQ
Facing Away From Rack
7) OH SQ (quad burner)
8) Alt Forward Lunge
9) Chest Press
10) SL Sprinters (L)
11) SL Sprinters (R)
12) Mountain Climbers (Hands In straps - PARALLEL TO GROUND)

12 mins

THE EVOLUTION CIRCUIT - BUILDER / LIFTER / FUEL-ER
3 stations, 2 exercises per station, 1 Full Circuit = completing all stations.
P1 always starts @ exercise a)

P2 always starts @ exercise b)

BUILDER STATION
A) TRX OH SQ (Quad Burner)
B) Nordic Curls

LIFTER STATION
A) BB Front (or back) SQ (55lbs / 95lbs)
B) KB DL

FUEL-ER STATION
A) SA KB alternating snatch/clean/swing
B) Plate Holding Hollow Rock

FIREDRILL : Clock set for 4 X 20s ON : 08s OFF / 40s between stations, complete Full Circuit (12 mins) (7mins + 4 mins set up & explain)

1 mins REST - Explain Round 1

ROUND 1 : clock set for 4 X 45s ON : 15s OFF, 1 min between stations, complete Full Circuit (14mins)

1 min REST

ROUND 2 : clock set for 12 X 35s ON: 15s OFF, NO REST between stations, Complete Full Circuit 2 times (10mins)

38 mins (NO BUFFER)