I hope your 4th of July was fun and relaxing. Now it’s time to get back to work. I’m here to help you recover from the long weekend by making your body cry a.k.a. sweat.

Warm-up

Trunk Circles– 15 each direction (Twice)
Side Straddle Hops
– 20 four count (Twice)
Diagonal Lunges
– 15 each leg (Twice)
Push up Mountain Climber– 15 reps (Twice)

SlayTime

Freedom Leaps- Start Leaping until you leap a total of 240 yds (the age of our nation).

Star Bangled Burpees- Traditional burpee with a star jumper. Timed for 202 seconds (the age of the star bangled banner). Do it two times.

The Murca Mile- Run a build up mile. 1st 1/4 mile 50%, 2nd 70%, 3rd 80%, last 1/4 mile 90%, and then the final 176 meters at 100%. For a total of 1776 meters.

George WatchMyGuns Grow- It’s a Bicep Pull-up ( palms towards you) with 2 Push-ups in between. 67 total reps (GDUBS age when he died).

Donโ€™s special add-on: (Note: only if able to)

Liberty Bells- Grab a 30 pound dumbbell and carry it around the track in your hands in any form you want for another 1776 meters. Good Luck and God Bless America!

About the Author SANDBOXX

SANDBOXX is a mobile app focused on connecting our military community. Army | Navy | Marines | Air Force | Coast Guard

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