4×4

Date: 2026-03-23
AO: Hamilton
Q: Booking ,
PAX: Sloop, Booking, Hobbyhorse, Traveler
FNGs: None
COUNT: 4
WARMUP: SSH, IW, HB, MP, WM, WMH, DD, WGS, KK
THE THANG: 4 corners
20 OH Press- Rifle carry to corner—run a lap

20 OH Press
20 Curls
Farmer carry to corner- run a lap

20 OH Press
20 Curls
20 Coupon Squats
Shoulder carry to corner- run a lap

20 OH Press
20 Curls
20 Coupon Squats
20 Low rows
Rifle carry to corner- run a lap

20 OH Press
20 Curls
20 Coupon Squats
20 Low rows
20 coupon calf raises
Farmer carry to corner- run a lap

20 OH Press
20 Curls
20 Coupon squats
20 low rows
20 coupon calf raises
20 Atlas shrugs
Shoulder carry to corner- run a lap

20 OH Press
20 Curls
20 Coupon squats
20 low rows
20 coupon calf raises
20 Atlas shrugs
20 toe taps
Rifle carry to corner

MARY: flutters, penguin crunches, LBC
ANNOUNCEMENTS: book club, boner-a-thon, Murph, convergence
COT: Start off Monday with a positive mental outlook on the week after our positive physical start with this beat down… Remember the glass is half full not half empty!!!