Another Day of Independence and the Workout

It is the 240th anniversary of the day when our founding fathers signed the Declaration of Independence! The signers collectively stated that they had had enough of the King of England and the policies that he set forth disrespecting the citizens of the colonies of North America. Those that signed the declaration stated the following: "... with a firm reliance on the protection of divine Providence, we mutually pledge to each other our Lives, our Fortunes and our sacred Honor." They put it all on the line to try to live their lives as free men. And now, 240 years later, their vision continues to grow and evolve.... amazing.

Warm-Up:
Rowing HIIT: Two minute warm-up followed by :30 of maximum effort then 1 minute at 70-80% effort. Two minute cool down for a total of 20 minutes.
Weight Training:
Deadlift, 5 sets of 1-3 repetitions.
Super Set: Perform the next two exercises in order to complete a set, no rest between exercises. Three sets total.
SISU Warhammer Swing, 15 repetitions per side
Tire Flip
Atlas Stone Lift to 48" Platform, 5 sets of 1 repetitions
Cannonball Pull-Up, 5 sets of max repetitions
Core Work: Perform 30 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift

Have a Great Independence Day!!