MVMT PREP
Cat/cow 5
T-spine opener 5/
2mins

Flow-With-Me
Beast Rock X 2
Beast wave unload X 2
Front Step/Kick Through X 2/
Groiners X 2/
Inchworm X 2
Repeat on own rhythm for
6 mins

8 mins

FRIED-DAY
6 stations
2 set ups per station
P1 & P2 work together

Ropes - Trainers Choice*
Hurdles lateral high knees
DBL KB Swings
Wall Ball
Rack Supported Candle Sticks
TRX hamstring Runners

set up stations, Take your marks...AND...FIREDRILL!!
20s ON : 10s OFF/Transition 1 X through (COUNT YOUR REPS THIS ROUN*D)
1 min REST
[4mins]

ROUND 1 (**goal is 2X the reps you had in your FIREDRILL*) : 45s ON : 15s OFF/TRANSITION 1 X through [6mins]
2mins REST
ROUND 2 : 35s ON : 12s OFF/TRANSITION 2X through [9 mins]
2mins REST
ROUND 3 : 45s ON : 15s OFF/TRANSITION You Go, I Go - reps of 10 (1 lap = there and back for hurdles) 2X through [12 mins]

38mins (6min explain & Set Up | 31min CIRCUIT)