? Warm-Up – “Prison Intake”
Done in a circle; all IC (in cadence)
SSH – 25x IC
Imperial Walkers – 25x IC
Hillbillies – 25x IC
Windmills – 15x IC
Plank Jacks – 15x IC
Merkins – 10x IC
Moroccan NC – 10x each
Strawberry Pickers – 10x IC

? Main Event – “The Yard”
? Part 1: Hard Time Grinder
3-station grinder — simulate a hard day in “The Yard”
Set up: 3 stations about 20-30 yards apart. Plank until six is in.
Station 1 (Solitary Confinement) – Core:
20 Big Boy Sit-Ups
20 Flutter Kicks (4-count)
20 LBCs
Mosey to next station

Station 2 (Hard Labor) – Upper Body:
15 Merkins
15 Carolina Dry Docks
15 Diamond Merkins
Bear Crawl to next station

Station 3 (Escape Plan) – Legs & Cardio:
20 Jump Squats
20 Lunges (10 each leg)
10 Burpees
Crab Walk back to Station 1

? Part 2: “Swim for It”
Escape-style Dora with a “swim”
Partner up:
100 Merkins
200 Squats
300 LBCs
One partner does reps, the other “swims”:
Sprint ~50 yards and mosey back

?‍♂️ Escape Phase 1: “The Crawl Through the Tunnels”
5 Burpees OYO
SSH (x15 IC)
5 Burpees OYO

Mosey 2 laps (around parking lot)

Mary:
Call out a rotating set of PAX to lead:
Hello Dollies (IC x25)
Grave Digger (IC x15)
American Hammers (IC x20)
LBCs (IC x20)
Xs & Os (x20)
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