WARMUP:
Warmup

• SSH x 30
• Imperial Walkers x 20
• Toy Soldiers x 20
• Side Lunges x 15 each side
• World’s Greatest Stretch x 5 each side

Dynamic Prep:

• High Knees (20 yards)
• Butt Kickers (20 yards)
• A-Skips (20 yards)
• Karaoke (20 yards each direction)

Kettlebell Activation:

• 10 KB Deadlifts
• 10 KB Goblet Squats
• 10 KB Swings (focus on hinge)

THE THANG:
Structure: 3 Blocks (10 minutes each)
Format: Continuous work, minimal rest
Block 1: “Acceleration Phase” (10 mins)
AMRAP Circuit:

• KB Goblet Squats x 15
• KB Swings x 20
• 40-yard Sprint
• Broad Jumps x 10

Block 2: “Power & Strength” (10 mins)
AMRAP Circuit:

• KB Deadlifts x 20
• KB Reverse Lunges x 10 each leg
• KB “Around The World” x10 switch every 2
• Bear Crawl (20 yards down & back)

Block 3: “Anchor Leg”
Descending Ladder (10 → 1):

• Jump Squats

After EACH round:
→ 50-yard Sprint

MARY:
Flutters & Flutters With Press
ANNOUNCEMENTS:
Bethel men’s
3x Widows
Mens Talk

COT: healing, Mental Health, Knowledge & Wisdom