Run free

Date: 2026-06-19
AO: Atlantis
Q: Hammer ,
PAX: Hammerhead, Palmetto, Hammer, Mom’s Spaghetti
FNGs:
COUNT: 4

WARMUP: the usual suspects: SSH, lbac, I/Y/T, down dog/ WGS, hammy stretch
THE THANG: mosey to the bridge, Norwegian 4×4: Four sets of: 2 minute hard run (85%max), out+ back. 3 minutes of iso holds in between (mostly shoulders chest and core). MARY: cross-body crunches + scissor kicks
ANNOUNCEMENTS: hard to believe but 9/11 stair climb is coming!! Start planning for that in your Qs. After Tuesday, I’m out of town for 3 sessions.
COT: Being a leader when you’re not the SME. Finding your role and staying humble.