Happy July 4th!

Warmup:

400 yd Run
100 yd High Knees
100 yd Backward run
100 yd build to sprint

"The firecracker"

This workout is based on dates from US conflicts.  A little history lesson and a workout.  Enjoy the 4th of July!!

1776- Our Declaration of Independence
1863- The battle of Gettyburg
1918- The end of WWI
1945- The end of WWII
1953- Cease fire of the Korean War
1975- The end of the Vietnam War

2 rounds of the following (or 30 minutes/take breaks as needed):

18 Junping pull-ups or 9 regular pull-ups
45 Push-ups
53 Frog hops
75 Regular crunches (25 straight leg, 25 prestzel, 25 leg up)
63 Air Squats
76 Jump Rope or 38 Double unders
18 Jumping pull ups or 9 regular pull ups
45 Kettle bell swings
53 Box Jumps
75 Crunches (half on left, half on right side)
63 Walking lunges
76 Jump Rope or 38 Double Unders