AO: ao_the-swanson
Q: Disco
PAX: Bunsen, Go Blue, Googan, Spinal Tap, Monsanto, Disco, FNG – Parkour
FNGs: 1 FNG – Parkour
COUNT: 7
WARMUP:
1. 20 Jumping Jacks
2. 20 Sun Gods
3. 20 God Suns
3. 20 High Knees
4. 20 Bodyweight Squats
5. 10 Lunges (alternating legs)

THE THANG:

40 sec go, 20 sec rest TABATA

Circuit 1: Full Body Activation
1. Push-Ups
2. Air Squats
3. Plank Shoulder Taps
4. Alternating Reverse Lunges
5. Mountain Climbers

Circuit 2: Core & Stability
1. Plank (hold or with leg lifts)
2. Bicycle Crunches
3. Side Plank (switch sides halfway)
4. Flutter Kicks
5. Superman Hold

Circuit 3: Power & Cardio
1. Burpees
2. Jump Squats
3. Skater Hops
4. Plyo Push-Ups (or regular if needed)
5. Fast Feet (quick steps in place)
MARY:

1. Forward Fold (hamstrings)
2. Quad Stretch (each leg)
3. Shoulder Stretch (each arm)
4. Cobra Stretch (abs)
20 American Hammers

ANNOUNCEMENTS:
Please review and attend this week’s AOs, Friday and Saturday.
Next Wednesday is out 2nd F lunch – Go Blue is looking for a Q for that lunch.
Please start reading The Ball and The Cross. Bunsen’s M has provided a reading on You Tube!

COT: