F3 Black Swamp

The Foundry – Cody M Ott

Written by

wstark

in

Beatdown 6-8-2026

VO2 Max 4×4

warm up
-SSH
-Merkins
-Mosey

4min High Effort
3min Recover

Repeat 4 times

Cool down
-Mosey
-Merkins
-Imperial Walker
-Mosey

Fat Amy
OSHA
Norm
Big Spoon
Rumor

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