WARMUP:
• Lap around the church (Bernie Sanders up the hill on the back side)
• Toy Soldiers x10
• SSH’s x20
• Sun Gods OYO

THE THANG:
Circuit 1 – Strength and Power (15 minutes):
1. Kettlebell swings: 30 seconds
2. Merkins: 30 seconds
3. Kettlebell goblet squats: 30 seconds
4. Rest: 30 seconds
Repeat the circuit 5 times.
Take a lap around the parking lot

Circuit 2 – Cardiovascular Endurance (15 minutes):
1. Kettlebell snatch (alternating arms): 30 seconds
2. Mountain Climbers: 30 seconds
3. Merkins: 30 seconds
4. Rest: 30 seconds
Repeat the circuit 5 times.
Take a lap around the parking lot

Circuit 3 – Full Body HIIT (10 minutes):
1. Burpees with kettlebell press: 30 seconds
2. American Hammers: 30 seconds
3. Merkins: 30 seconds
4. Rest: 30 seconds
Repeat the circuit 5 times.
Take a final lap around the parking lot (Bernie Sanders down, lateral across, forward run back)

MARY:

Cool down (30 Seconds Each Side):
• Cobra/Downward Dog
• Thigh Stretch (Left and Right Side)
• Single Leg Over (Left and Right Side)

ANNOUNCEMENTS:
May Merkin Challenge
Bloodhound 1/2 Marathon at Boling Park
Riley 22 for 22 event
Potential 3rd F Event in the works

COT: Coffee and donuts