Saturday

HARD + LONG

Jul 4 · Focus: mixed · Partner

Warm-up

(~7 min) Bike 3 min building → 2 rounds: 10 air squats, 8 empty-bar/PVC pass-throughs, 8 light goblet swings (groove the hinge), 6 light DB snatch each arm, 5 box step-overs. Open hips and shoulders.

Workout "Spirit of '76" · For Time (cap 40:00), in pairs

Partition all reps between partners however you like; finish each station before moving to the next. Burpees are synchro — both partners move together.

Buy-in (together): 1776 m row — split freely
76 cal bike
76 DB snatches (50/35), alternating arms
130 wall balls (20/14)
76 American KB swings (24/16)
76 box step-overs (24/20)
76 synchro burpees
Cash-out (together): 1776 m row — split freely

Cooldown

5 min easy bike + full posterior-chain stretch (hamstrings, low back), banded shoulder opener, couch stretch.

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