Get Moving || Warm-Up
Three rounds at 70-80% effort of:
10/7 Calorie Machine of Choice
100 Foot Suitcase Carry (each arm)
5 Single Arm Deadlifts (each arm)
10 Goblet Hold Good Mornings
15 Goblet Squats
20 Supinated Grip Band Pull Aparts
A.
Every 45 seconds, for 15 minutes (20 reps) of:
1 Banded Deadlift @ 60-65% + 20-30% Extra Band Tension at the Top
*The focus is concentric speed on all of these lifts!
**Increase the loading but keep the band tension the same.
B.
“Badger”
Complete three rounds for time of:
30 Squat cleans (95/65 lbs)
30 Pull-Ups
800 Meter Run
C.
Three sets of:
15-20 Barbell Glute Bridge + 20-30 second Hold at extension
Rest as needed
D.
Every minute, on the minute, for 12 minutes (4 sets) of:
Station 1: 45 Second Right Arm Single Kettlebell Front Rack Hold
Station 2: 45 Second Left Arm Single Kettlebell Front Rack Hold
Station 3: 30 Second Heavy Farmer Hold
Athlete Notes:
Happy 4th! Today’s workout is all about getting sweaty and then enjoying the rest of the evening! Hopefully you grill some great food, enjoy time with family, and see some fireworks! For those of you not in the United States, rock out to this workout and then we hope you still eat some epic food and enjoy time with family! The squat cleans should be done in 1-3 sets, chip away at the pull-ups based on your abilities, and then hit that run hard!
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Assault Bike Endurance Option
Six sets of:
2 minutes at 100% of 20 minute test
30 seconds at 110% of 20 minute test
60 seconds at 105% of 20 minute test
30 seconds at 110% of 20 minute test
Rest 30 seconds between sets
Mixed Modal Option
For time:
25/20 Calorie Row or Ski
15/10 Calorie Assault Bike
20 Dumbbell Push Press (50/35lbs)
Rest 90 seconds, followed by…
25/20 Calorie Row or Ski
15/10 Calorie Assault Bike
50 Foot Handstand Walk
Rest 90 seconds and repeat for a total of THREE sets