AO: ao_the-iron-cage
Q: Scarecrow
PAX: Disco, Flo, Friar Tuck, Scarecrow
FNGs: None
COUNT: 4
WARMUP:
Kick-off thought: When the whole world is running towards a cliff, he who is running in the opposite direction appears to have lost his mind – C.S. Lewis

2 Rounds

OH Squat – 10

FWD Lunge to Quad Stretch – 5 per side

Side Plank Rotations – 10

THE THANG:

Block 1: 4 min AMRAP

KB High Pull Squat – 10

Jump Lunges – 10 per side

Burpees – 5

Block 2: 3 Total Rounds

KB Reverse Lunge to Press – 30 sec per side

Kickstand RDL – 30 sec per side

Hammer Curls – 30 sec

Tricep Pushups – 30 sec

REST 30 sec

Block 3: 4 min AMRAP

KB High Pull Squat – 10

Jump Lunges – 10 per side

Burpees – 5

Block 4: 1 Total Round

V-up – 30 sec

KB Ch3est Press – 30 sec

Plank Reach-through – 30 sec

Mtn Climbers – 30 sec

KB Swings – 30 sec

MARY:

Wall Sit – 30 sec, 60 sec, 90 sec

Plank – 30 sec, 60 sec, 90 sec

ANNOUNCEMENTS:

COT:

Mastery Through Subtraction

“Absorb what is useful, discard what is not, add what is uniquely your own.”
– Bruce Lee

Philosophies, tactics, and methodologies — You’re taking in a wealth of info from numerous sources. But not all of it applies to your mission. Your job is to sift through it and act on what truly matters.

Beware the trap of staying busy—endless “improvement” on things that don’t actually matter is wasted effort. Being busy isn’t the same as being effective.

Focus on what moves the needle, leave what doesn’t, and add what is uniquely your own. Your path to success isn’t a copy — it’s built by refining what works for you.

Simplicity is power. Strip down your toolkit, add your edge, and get after it.