Q: DoorKicker (Jud)
PAX: Biohazard (Jay Shepherd), Gmail, Mountain Ice, Natty, Recoil (Blake Conley)
FNGs: None
COUNT: 6
WARMUP: SSH, Tempo Merkins, Hillbillies , SOYO
THE THANG: Phase 1 – “Infiltration” (10 minutes)
AMRAP: 5-minute blocks x2 (1-min rest between blocks)
Block A: Speed & Agility
– 10 Jump Squats
– 10 Merkins
– 20 Mountain Climbers
– 1 Suicide Sprint (~20-30 yards)
Block B: Strength Under Fire
– 5 Burpees
– 10 Lunges (each leg)
– 15 Big Boy Situps
– 20 Air Squats
Phase 2 – “The Extraction Zone” (10 minutes)
EMOM (Every Minute On the Minute):
Each minute, complete:
– 6 Burpees
– 10 Merkins
– 12 Flutter Kicks (4-count)
Any time left in the minute = rest.
Phase 3 – “Last Stand” (10 minutes)
Ladder Circuit: Reps go 10 -> 1, descending by 1 each round
– Merkins
– Jump Squats
– Leg Raises
MARY:
ANNOUNCEMENTS:
COT: Pain teaches. Discomfort refines. But it’s the decision to show up anyway that defines a man.”
