Happy 4th of July Weekend!

 

Partner Workout
In teams of two, complete the following:

1500m Row
* Switch every 250m’s
P1 Rows
P2 Holds Forearm Plank
+
50 Sandbag Power Cleans  70#/50#
P1 Does Cleans
P2 Holds Wall Sit
+
100 Sandbag Zercher Squats
P1 Does Squats
P2 Hangs from Pull Up Bar
+
50 Burpees Over Sandbag
P1 Does Burpees
P2 Holds feet 6″ off the ground
+
100 Sandbag Step Ups  20″
P1 Does Step Ups
P2 Holds Plate overhead  45#/35#
Post time.

 

Optional Workout

#1
5 Rounds
5 Pull Ups
10 Push Ups
15 Squats
20 Sit Ups
25 Russian KB Swings  53#/35#
30 Double Unders
200m Run
Post time.

 

#2
“Filthy Fifty”
50 Box Jumps  24″/20″
50 Jumping Pull Ups
50 KB Swings  35#/26#
50 Walking Lunges
50 Knees to Elbows
50 Push Press  45#/35#
50 GHD Hip Extensions
50 Wall Ball  20#/14#
50 Burpees
50 Double Unders
Post time.