WARMUP: SSH, Cherry pickers, moroccan night clubs, low slow squat,
THE THANG:Circuit 1: Bear Crawl Burner (10 minutes)

Perform 3 rounds, or AMRAP in 10 min:
• Bear Crawl Forward 20 yards, then reverse crawl back
• 15 Merkins (modify: incline or on knees if needed)
• 20 Big Boy Sit-ups
• 10 Jump Squats (scale: regular air squats)

Recovery Option: Walk a lap or 30 sec plank hold between rounds.

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? 3. Circuit 2: Step-Up Strength Set (10 minutes)

Find a sturdy surface (bench, wall ledge, curb, or low bleacher). Do 3 rounds:
• 20 Step-Ups (10 each leg)
• 15 Bulgarian Split Squats (use same surface, 8 each leg)
• 20 LBCs
• 10 Burpees (scale: 5 if needed)

Note: Step-up pace can be moderate to preserve legs for later.

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? 4. Circuit 3: Full Body AMRAP (10 minutes)

As Many Rounds As Possible in 10 minutes:
• 10 HR Merkins
• 15 Air Squats
• 20 Mountain Climbers (R+L = 1)
• 15 Lunges (total)
• 30 sec plank hold

Goal: Consistent pace, emphasize form.

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? 5. Cooldown Yoga Flow (7 minutes)

Guided Flow:
1. Downward Dog – 30 sec
2. Step to Forward Fold – 20 sec
3. Slow Roll Up to Mountain Pose
4. Warrior I (R) – 30 sec
5. Warrior II (R) – 30 sec
6. Flow to Plank → Cobra → Downward Dog
7. Warrior I (L) – 30 sec
8. Warrior II (L) – 30 sec
MARY:
ANNOUNCEMENTS:
COT: