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1776

4th of July: "1776"

Warm-up

3:00 Cardio

Then…

2 Rounds:
10 Lunge w/Twist
10 Strict Press (Empty Bar)
10 Cossack Squats
10 Plate Hops

Metcon

1776 (Time)

Complete 4 RFT of:
289 M. Run
50 Squats
40 Push Press (45/35)
30 Box Jumps (24/20)
20 Pushups
10 OH Lunges (45/25)
5 Burpees

Game

Medball Relay

Want to see some of these movements in action? Check out our .