Happy Independence Day! Choose One Hero Workout #1 "Tara" Buy-In: 26 Burpees Then 6 Rounds of: 19 Kettlebell Swings   53#/35# 20 Push-Ups 19 Goblet Squats Buy-Out: 3 minutes and 49 seconds Forearm Plank Hold* [...]

Partner workout 50 GHD Sit ups 100 Cal Bike 100 Front Squats 95/65# 50 GHD sit ups -Rest 5:00 50 Pull-ups 100 cal bike 100 front squats 50 pull-ups *Split Reps as desired *Compete in [...]

Level One 5 Sets of DB complex for max weight 5 Single arm DB deadlifts 5 single arm DB hang squat snatch 5 single arm DB Overhead squats *1 set=Right and left arms *Each set [...]

Level One Starting at 0:00 Emom 10 200m/175m row -Rest til 12:00- Emom 10 5 Power clean and jerks 95/65# -Rest til 24:00 Emom 10 8 bar facing burpees -Post Rx or not for each [...]

Level One Deadlift 5x3 *ahap * Set every 2:00 + Tabata :20 on/:10 work for 8 rounds Pushups -Rest 1:00 Ring Rows -Rest 1:00 Ab mat Sit ups -Rest 1:00 Squat jumps - Post Load [...]

Level One Amrap 5:00 600m Run Max Reps DB Thrusters 2x35/25# -Rest 1:00 Amrap 5:00 600m Run Max Reps Pull-ups -Rest 1:00 Amrap 5:00 600m run Max Reps GHD Sit ups -Rest 1:00 Amrap 5:00 [...]