This week’s workout is to honor our great country’s Independence Day from tyranny. 🇺🇸 Our community will be doing this workout nationwide.
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“Let Freedom Ring”
17min AMRAP
7 Jumping Lunges
4 Deeps
17 Burpees
76m Sprint Swim
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Give this workout a try and post your times to see how you rank against our athletes! S/O to @def_los_angeles for the song motivation.

4 Deeps - Divide the length of the pool into 4, typically done in an 8 lane pool, using every other lane line. From one wall, swim down and touch every other lane line, for a total of 4, while traveling to the other wall.

Disclaimer:
Always conduct these workouts with a partner. If you don’t have one, always tell the lifeguards what you’re going to do so they can be your buddy. Safety is paramount, and will always come first, have a plan. Buddy system is always in effect.