Progressions

Date: 2026-06-19
AO: Horizon
Q: 2 percent ,
PAX: Vila, Kodiak, Hobbyhorse, Bo, Brown Bag, Bellhop, sticks, 3 mile, Poe, 2 percent FNGs: None
COUNT: 10
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Arm Circles, Michael Phelps, Moroccan Nightclubs, Don Quixote’s, Willy Mays Hays, RVE’s, Downward Dog, Kobra Kai, World’s Greatest Stretch

THE THANG: Mosey’d for some progressions on the field and around the campus

Squats/lunges
• 10 slow squats
• 10 lunges IC
• 10 curtsy lunges
• 10 lunge pulse
Merkins
• 10 Slow Merkins
• 10 Prison IC
• 10 Perfect Merkins
• 10 T Merkins
Blocks
• 10 March IC
• 10 Step Up IC
• 10 Alternating Step Up with Knee Hold
• 10 Box Jumps
PULL UPS
• 10 second hang
• 10 scapula retraction
• Max Effort Pull Ups
Glutes
• 10 slow Glute Bridge IC
• 10 90 degree Glute Bridge
• 10 straight leg Glute Bridge

MARY: 1 round in the Danish Torture Chamber (aka Copenhagen Planks)

ANNOUNCEMENTS: 9/11 Stair Climb, Ruck ‘n Float

COT: Today is Juneteenth. We are all carbon-based life forms with the same gooey insides. A gentle reminder to love one another.