Author: Lauren

            4th of July workout will be at Frontier park, at either 9am and 10am. We will meet on the W8th st side

6 Single arm kb swing 24/166 Pushpress6 Front SquatAMRAP in 3 mins alternating arms each round.Rest 1 mins5 ROUNDS

“Filthy 50″For time:50 Box jump, 24″50 Jumping pull-ups50 Kettlebell swings (35, 25)50 Walking Lunge steps50 Knees to elbows50 Push press (45, 35)50 Back extensions50 Wall

For time:20 Thrusters20 Sumo Deadlift High Pulls20 Push Jerks20 Overhead Squats20 Front Squats95/65

BACK SQUAT 5X5

5 Rounds For Time:15 Power Cleans (115, 80)30 Abmat Sit Ups