Q: Matt Hopkins (Brisket)
PAX: Wayne Frost (Takedown), Flatbush (Malik Cobb), Aryaman Kulkarni (MasterChef), CyberPunk
FNGs: None
COUNT: 5
WARMUP
Mosey around lot
Motivators: 7
Windmills: 10 reps
Imperial Walkers: 15 reps
Low Slow Squats: 10 reps
High Knees: 10
DC Stretches
Mosey to Upper Lot
THANG: Circuit Stations
PAX rotate stations every 90 seconds. Keep moving between transitions
• Station 1:
• 10 Merkins (Push-Ups)
• 10 Mountain Climbers (2-count)
• AMRAP Plank Hold
• Station 2:
• 15 Air Squats
• 10 Bonnie Blairs
• AMRAP Calf Raises
• Station 3:
• 10 Dips (using a rail or curb)
• 15 Incline Merkins (using a step or rail)
• AMRAP Arm Circles
• Station 4:
• 10 Burpees
• 15 LBCs (Little Baby Crunches)
• AMRAP Flutter Kicks (2-count)
Mosey to Diamond
THANG: Partner Relays
PAX pair up for a dynamic relay set. One partner runs a lap while the other performs an exercise. Switch after each lap.
• Exercises for the partner staying behind:
• Round 1: Carolina Dry Docks
• Round 2: Squats
• Round 3: Plank Hold
• Round 4: Burpees
THANG: Diamond Escalators
Round 1:
C1 – LBCs x20
C2 – Star Jumps x20
C3 – T-Merkins x20
C4 – Flying Squirrels x20
Cooldown
COT :Embrace the Cold and the Challenge!
