AO: The Swanson
Q: Survivor ,
PAX: Lawn Boy, Survivor, Bunsen
FNGs: None
COUNT: 3
WARMUP:
– Mosey 1 lap around the court
– Side Straddle Hops x20 IC
– Arm Circles x10 fwd / x10 back
– Chin Tucks x10 (make a double chin, hold 2 sec)
– Floor Angels x10 (on your six, arms sweep overhead, wrists and elbows on the ground)
– Cossack Squats x10/side – Windmills x10/side

THE THANG:
*Block 1 — Push/Pull Payback 11s (~13 min)*
Merkins on the near baseline, Prone Y-T-W Raises on the far baseline. Round 1: 10 Merkins -> mosey across -> 3 Chin Tucks -> 1 Y-T-W -> mosey back. Reps always total 11 (9/2, 8/3…) down to 1 Merkin / 10 Y-T-Ws. Every push earns a pull.

*Block 2 — Twist & Shift Rounds (~9 min)* 3 rounds of:
– Squats x15
– T-Plank Rotations x10/side
– Lateral Lunges x10/side
– Dive Bomber Merkins x10
– Supermans x15 w/ 2-sec squeeze

*Block 3 — Bear & Crab Gauntlet (~6 min)*
– Crab Walk: baseline to half-court – Flip over — Bear Crawl: half-court to far baseline
– Inchworms x10, finish each rep standing tall
– Mosey back, repeat until Q called time

MARY:

– Reverse Snow Angels x15, slow, thumbs up
– Superman Hold + Squeeze, 3 x 15 sec
– Side Plank, 30 sec/side
– Glute Bridge + Chin Tuck x15
– Prone Cobra Hold, 30 sec

ANNOUNCEMENTS:

COT: -Be like Nelson Mandela and listen first, and then be a “There you are!” person and not a “Here I am”. type of person.