Date: 2026-09-29
AO: Atlantis
Q: Hammer ,
PAX: Dairy Free, Teenager, Hammer
FNGs:
COUNT: 3
WARMUP: the usual. SSH, WGS down dogs, Moroccan nightclubs, lbac, mosey
THE THANG: Norwegian 4×4. 85% max effort run for 4 minutes, 3 minutes of isometric holds. 4 rounds MARY: v-ups, Freddy Mercurys, starfish crunches, supermans, ANNOUNCEMENTS: Grunt comes quick
COT: prioritize the things that matter
