PAX of 4 for a patriotic workout!
WARM UP:
25 JJ
25 BUTT KICKERS
25 HEISMEN
1 LAP
THE THANG:
7 Stations, 5 minutes each. Jog to next station with 30 seconds rest.
7/4/1776 theme for each station. Do as many rounds as possible in the five minutes.
#1: 7 decline mountain climbers, 4 box jumps, 17 toe taps on bench, 7 incline push-ups, 6 dips
#2: 7 shoulder presses, 4 man makers, 17 bicep curls, 7 upright rows, 6 lateral raises (all with weights)
#3: 7 left leg lunges, 4 calf raises, 1 squat, 7 right leg lunges, 7 wide squats, 6 narrow squats
#4: 7 Burpees, 4 fairy jacks, 1 knee tuck, 7 mountain climbers, 7 skaters, 6 plank jacks
#5: 7 Carolina dry docks, 4 spider push-ups, 17 push-ups, 7 dips, 6 overhead claps
#6: 7 high knees, 4 sprints (between cones), 17 crab jacks, 7 jumping jacks, 6 butt kicks
#7: 74 steps with 20 lb plate or 40 lb kettle, 17 broad jumps, 7 JJ, 6 walking lunges
ABS:
25 bicycles, 25 plank twists, 20 spider abs
COT:
Romans 8:28. Prayer requests and prayer.