Warm-up (5 minutes):
* Lap around parking lot
* SSHs x15
* Weed Pickers x5
* Windmikls x10
* Arm circles OYO

Circuit 1 – Strength and Power (15 minutes):
1. Kettlebell swings: 30 seconds
2. Push-ups: 30 seconds
3. Kettlebell goblet squats: 30 seconds
4. Rest: 30 seconds
Repeat the circuit 5 times.

Take a lap

Circuit 2 – Cardiovascular Endurance (15 minutes):
1. Kettlebell snatch (alternating arms): 30 seconds
2. Mountain climbers: 30 seconds
3. Push-ups: 30 seconds
4. Rest: 30 seconds
Repeat the circuit 5 times.

Take a lap

Circuit 3 – Full Body HIIT (10 minutes):
1. Burpees with kettlebell press: 30 seconds
2. American Hammers: 30 seconds
3. Flutter kicks: 30 seconds
4. Rest: 30 seconds
Repeat the circuit 5 times.

Cool down (30 Seconds Each Side):
* Bent Leg Body Twist
* Butterfly Stretch
* Single Leg Stretch (Both sides)

ANNOUNCEMENTS:
Waffle House 5K!
Helping Droppings move
Panhandle Q School – Trainwreck AO this Saturday

COT: Coffee and great conversation. Thanks for all the good work, Lunch Bag!! Looking forward to leading you men in this upcoming quarter