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.