Pax – Besse (Q), Southie, Colson
The thang: The Thaw
Warm-Up
– [ ] 20 Step-Out Jacks
– [ ] 15 Imperial Walkers
– [ ] 15 Hillbillies
– [ ] 10 Bodyweight Good Mornings
– [ ] 10 Arm Circles (forward/back)
– [ ] 10 Slow Air Squats
– [ ] 10 Alternating Reverse Lunges
– [ ] 2 minutes continuous easy jog (Gradually increase pace)
Main Event
3 x 8-minute progressive blocks.
Each block builds in intensity.
Block 1
AMRAP for 8 minutes:
• 10 Merkins
• 15 Air Squats
• 20 Mountain Climbers (pet leg)
• 88-yard jog
Block 2
AMRAP for 8 minutes:
• 12 Hand-Release Merkins
• 20 Walking Lunges (10/leg)
• 30 High Knees (in place)
• 88-yard jog
Block 3
AMRAP for 8 minutes:
• 10 Burpees
• 15 Merkins
• 20 Squats
• 88-yard jog
Mary — 4 minutes
• 25 LBCs
• 25 Flutter Kicks
• 25 Freddy Mercuries
• Plank until time
COT
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