Warm Up:

Hip Flexor Raises

Tibialis Raise

Mountain Climbers

Motivators x 7

Merkins

 

Thang:

Negative merkins + suicide sprint + walk back recover + beach muscles

Goal post hangs + suicide + walk back recover + beach muscles

Negative Bench Lunge + high knee suicide + walk back recover

Plank + bear crawl suicide + walk back recover + beach muscle

Grand finale

 

Mary:

Partner resistance rag lil boi sit ups

40 reach ups

American hammers