Warmup

Conditioning for time:
Run 1 Mile
100 x Pull Ups
200 x Push Ups
300 x Air Squats
Run 1 Mile

…rest, then…

4 rounds:
3 x BB Complexes
800m Run
8 x BB Burpees
800m Run
8 x Thrusters
800m Run

…rest, then…

10 rounds:
200m Run
5 x Pull Ups
10 x KB Swings
15 x Push Ups

Abs
100 x Flutter Kicks
100 x Sit Ups

HAPPY INDEPENDENCE DAY! This is a big one, but remember what you’re doing it for! Never Quit!

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