Field Of Dreams (Rolf Park) – Spaulding

Circuit City

Pax:
Lyman
Rudy
Spaulding – Q

Warm-Up (5 min)
SSH x 25
Imperial Walkers x 20
Arm Circles x 15 each way
Dead hang or light pull-ups x 5–10

The Thang (25 min)
4-station circuit, 1 minute per station, continuous rotation for 5 rounds.

Station 1 – Chin-Ups
5–10 reps, then max reps or hang for remainder of time

Station 2 – Legs
20 squats, then Al Gore until time

Station 3 – Core
20 Big boy sit ups, then flutter kicks until time

Station 4 – Cardio
Max burpees

Rest one minute then repeat (5 rounds)

Finisher 
Group accumulation:
Half Murph
50 chin-ups
100 merkins
150 squats

Run around to parking lot to the flag.
COT