10 movements, 50 reps each. It’s about to get grimey, now.

Warmup
Foam Roll everything
Run around the long block
Leg swings
Hip Flexor Stretch
PVC Shoulder Mobility
Foam roll again

Conditioning
“Filthy Fifty”
50 Box jumps
50 Jumping pull-ups
50 Kettlebell swings
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double unders