Date: 2026-07-10
AO: Sparta
Q: Pop Fly ,
PAX: Pop Fly, Atlas, Doodles, Monk
FNGs:
COUNT: 4
WARMUP: Yes
THE THANG:
Tabata
45 on / 15 off
4 Rounds of 8
1) Squat Thrusters
2) Burpees
3) Curls / Static 90° hold for last 15
4) KB Swings
5) Burpees
6) Side Straddle Hops
7) Cactus Squats
8) Merkins
MARY: No
ANNOUNCEMENTS: Maybe
COT: Clearly
F3 The Capital 