warm-up: 15mins

1mile run

(any other warm-up movements)

4th of JULY - Partner workout - 4 on the 4th

16 min amrap1 (relay)

  • 8 burpee slamball
  • 1 (run) slamball  lap

*4 burpees after each round together

16min cap2

160 burpees (accumulated)

*4 inchworm push-ups each round each partner

8min amrap3 (relay)

  • 4 wall walks
  • 4 pull-ups

4min amrap4

slamball man makers*

*burpee / clean / squat / press / slamball

afterburner

1mile run

mobility

  • childs to cobra
  • ddog to updog
  • lizard
  • pigeon

 

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