Partner Independence Day Workout

100 Jump Squats
400 Meter Run
100 Kettlebell Swings 70/53
400 Meter Run
100 Sit-ups
400 Meter Run
100 Body Weight Deadlifts
400 Meter Run

Partners split work however they choose
Work cannot begin until both partners are back from the run

Build to a heavy 3 rep thruster

”Fran”
21-15-9
thrusters 95/65
pull-ups

Team 40 Minute AMRAP

5 Hand stand push ups
10 v-ups
25 double unders
(switch)

Max ball over shoulder

Max Calories Assault Bike

STRENGTH

Bench Press

Work to heavy sets of 3 reps, 2 reps, 1 rep

METCON

3 minute AMRAP

20 burpees

Max lungesters with 35/25 Dumbbells

repeat AMRAP until 50 lungesters are complete