Citius, Altius, Fortius
- When
- Friday, August 28
- AO
- The Hive · Fort Mill HS
- Q
- dehappymeal3
- PAX
- 11 dehappymeal3, Assassin, backdraft, Brawny - The Fort, darkhelmet, Deep Dish, Dojo, Float Bridge, Panhandle, Twister, Über
WARMUP:
Warmup
- SSH x 30
- Imperial Walkers x 20
- Toy Soldiers x 20
- Side Lunges x 15 each side
- World’s Greatest Stretch x 5 each side
Dynamic Prep:
- High Knees (20 yards)
- Butt Kickers (20 yards)
- A-Skips (20 yards)
- Karaoke (20 yards each direction)
Kettlebell Activation:
- 10 KB Deadlifts
- 10 KB Goblet Squats
- 10 KB Swings (focus on hinge)
THE THANG:
Structure: 3 Blocks (10 minutes each)
Format: Continuous work, minimal rest
Block 1: “Acceleration Phase” (10 mins)
AMRAP Circuit:
- KB Goblet Squats x 15
- KB Swings x 20
- 40-yard Sprint
- Broad Jumps x 10
Block 2: “Power & Strength” (10 mins)
AMRAP Circuit:
- KB Deadlifts x 20
- KB Reverse Lunges x 10 each leg
- KB “Around The World” x10 switch every 2
- Bear Crawl (20 yards down & back)
Block 3: “Anchor Leg”
Descending Ladder (10 → 1):
- Jump Squats
After EACH round:
→ 50-yard Sprint
MARY:
Flutters & Flutters With Press
ANNOUNCEMENTS:
Bethel men’s
3x Widows
Mens Talk
COT: healing, Mental Health, Knowledge & Wisdom