Atlantis – Tue

Date: 2026-03-31
AO: Atlantis
Q: Bougie ,
PAX: Mom’s Spaghetti, Hubble, SAAS, Palmetto, Teenager, Hammer, Bougie, Saul FNGs: None
COUNT: 8
WARMUP: SSHs, arm circles, windshield wipers, Willie-Mays Hays
THE THANG: 2 rounds, first round, 50 seconds on, 10 seconds off, second round 45 seconds on, 15 seconds off, 1 minute rest between rounds, rotating through the following stations: -Pushups
-1/4 jump rope
-Squat (sandbag #50)
-1/2 jump rope
-Bent over row (sandbag #25)
-1/4 jump rope
-deadlift (x2 35# kettlebells)
-1/2 jump rope
MARY: Bird dogs, dirty dogs, plank
ANNOUNCEMENTS: N/A
COT: You need to work on the fundamentals in exercises and in life. And some times one of the fundamentals is living life to the fullest.