Mobility & Warm-Up
Spend 10 minutes rolling out and focusing on any areas that are tight
Dirty 30 Warm-Up
30 Calorie Assault Bike (ease into these 30 cals)
30 Air Squats
30 Push-Ups
30 Strict Pull-Ups or 30 Ring-Rows or 30 Band Assisted Strict Pull-Ups (don’t spend more than 2 minutes here)
A.
“Badger”
Complete three rounds for time of:
30 Squat Cleans
30 Pull-Ups
800 Meter Run
35-54: 95/65 lbs
55+: 65/45 lbs
Scaling Options for Pull-Ups:
Band Assisted Pull-Ups
Jumping Pull-Ups
**If your gym is closed and you need a bodyweight only workout then try this:
Complete three rounds for time of:
30 Jumping Squats
30 Push-Ups
800 Meter Run
B.
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:
Many gyms will be closed today or there will be limited access to gyms as people around the nation observe the 4th of July. So we’ve given you a hero workout that can be done in under 30 minutes at your gym OR done at home as a bodyweight workout. Enjoy the holiday, grab some friends and get a good sweat on before cracking open your beverage of choice.
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Aerobic/Gymnastic Option
35-49:
For time:
25/20 Calorie Row or Ski
400 Meter Run
20 Toes-to-Bar
Rest 90 seconds, followed by…
25/20 Calorie Row or Ski
400 Meter Run
50 Foot Handstand Walk
Rest 90 seconds and repeat for a total of TWO sets
50-54:
For time:
25/20 Calorie Row or Ski
400 Meter Run
20 Toes-to-Bar
Rest 90 seconds, followed by…
25/20 Calorie Row or Ski
400 Meter Run
30 Foot Handstand Walk
Rest 90 seconds and repeat for a total of TWO sets
55+:
For time:
25/20 Calorie Row or Ski
400 Meter Run
20 Toes-to-Bar
Rest 90 seconds, followed by…
25/20 Calorie Row or Ski
400 Meter Run
10 Foot Handstand Walk OR 1 Wall Walk
Rest 90 seconds and repeat for a total of TWO sets
Scaling Options for Handstand Walk (choose one of the following)
1 Wall Walk for every 10′
Bear Crawl