Happy 4th of July weekend.

We’re starting off with some sandbag work today. Be powerful. If you’ve never done a DB Box Jump before, I suggest getting a few practice reps after your warm-up. Start light and build to something you can safely do for the 4 rounds.

Y’all know I couldn’t send you out to the beach or pool to celebrate the 4th without getting a serious arm pump first. The dip isometric hold is conducted at the top of the movement, with your arms extended. When you hit the 1 minute of DB Alternating Hammer Curls I need you to drop to 50% of the weight used for the set of 3×12 and grind it out for a full minute.

Saturday is the time for doing shit that others won’t. Go crush it, go home and cut your sleeves off, fire up your grill, and enjoy celebrating the birth of this nation we are all so fortunate to live in.