WARMUP:

• 20 SSH
• 10 Imperial Walkers each leg
• 10 Hilbilly Walkers
• 10 Windmill
• 10 Cherry Pickers
• 10 Arm Circles Forward + 10 Back
• 10 Peter Parker’s each side
• stretches from plank position: down dog, honeymooner, arm high.

THE THANG:

4 corners Tabata
4 stations — 60 seconds work / 15 seconds rotate × 3 rounds
Station 1 — LEGS

• 12 Air Squats
• 12 Reverse Lunges each leg
• 12 Calf Raises

Station 2 — PUSH

• 10 Merkins
• 10 Diamond Merkins
• 10 Plank Shoulder Taps each side

Station 3 — CARDIO / SHOULDERS

• 10 Seal Jacks
• 10 Mountain Climbers each side
• 10 Plank Jacks

Station 4 — CORE / POSTERIOR CHAIN

• 10 Big Boys
• 10 Flutter Kicks
• 10 Superman Raises

12-Minute EMOM
Minute 1
20 Air Squats
Minute 2
10 Merkins + 10 Shoulder Taps
Minute 3
10 Walking Lunges each leg
Minute 4
15 LBCs + 10 Superman Raises
Repeat 3 times.

Ending
3 rounds
20 sec Bear Crawl
20 sec Rest
20 x Seal Jacks
20 sec Rest

MARY: none
ANNOUNCEMENTS: Bethel Men’s Shelter 8/3, need signups
COT: