4th Of July Workout – 2023

Goal time is sub 72 minutes:

Group 1: (120)

• (10) leg ext
• (10) leg curls
• Walking lunge/ 25 ft, down/ back
• ** 4 rounds 

Group 2: (120)

• (10) Barbell squats
• (10) Dbell lateral raises
• (10) Dbell curls 
• ** 4 rounds 

Group 3: (150)

• (12) cable chest flies
• (12) clap push-ups 
• (6) pull-ups
• ** 5 rounds 

Group 4: (150)

• (10) incl. Dbell presses
• (10) Spider curls
• (10) Dbell skull crushers
• ** 5 rounds 

Group 5: (180)

• (10) Rope curls
• (10) overhead rope tricep ext
• (6) pull-ups
• (10) seated cable rows
• ** 5 rounds 

Group 6: 

• (7) Dbell flat presses
• (7) clap push-ups 
• ** 4 rounds