Happy 4th of July

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Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

Skill: Jump Rope 3 minutes

Core: 65 situps

Workout: A.
 

45 lb Ruck

Start with a circle and everyone call out exercises.  Burpees, situps, planks, turkish getups, etc...

Walk to river, get in, burpees, pushups, smoke session.  Walk across bridge to water stairs.  Pushup every stair.  Various PT making our way back to Ren park.  Bear Crawls rolling downhill, pushups, wheelbarrows. 

2 hours total.

 

Then breakfast at Blue Plate.  Good fun.

 

Happy 4th

 

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