Warm Up:

250M Row

Spiderman lunge 30’

One leg RDLs to kick 30’

Lateral Lunge 30’

Walking kicks 30’

10 sit ups

10 leg raises

WOD:

“Stars and Stripes”

Partner WOD (one partner working at a time)

4RFT:

50 Cleans (power or full) 135/95

50 box jumps (24/20)

500m row

50 V-ups

Happy 4^th!

Scaling:

Bar weight -> as needed

BJ -> 20/16

V-ups -> Leg bent V-ups ->Ab mat sit ups

Cool Down:

Heel cord mash – 2 min per side

Roll out back – 30 passes