Happy 4th of July weekend 🇺🇸! Primary Objective: Smooth is Fast 💨! Today should be all about being smooth through this workout. Smooth, does not mean slow. We should think about a steady pace we can maintain and aim to finish the work around the 4:00 mark each set to allow for 1:00 rest between rounds. If you cannot maintain a 2:00 or less run time, adjust the distance so the run doesn’t take longer than 2:00 here. ▪️D.T. = 12 DB Deadlifts, 9 DB Hang Cleans, 6 DB Shoulder to Overhead ▪️Cindy = 5 pull-ups, 10 pushups, 15 air squats Level 1: 200m run, 15-30/5-15# DB’s, 6-8 burpee box jump/step overs on 20’’ or less box, 3/6/9 rep scheme for Cindy Level 2: 200-400m run, 35-45/20-30# DB’s, 8-10 burpee box jump overs on 24/20’’ box, 4/8/12 rep scheme for Cindy Level 3: As is with 50/35# DB’s and 30/24’’ Box 🏋🏼‍♀️: @danielllearnold 📣 The EMOM Fitness app is now LIVE! If you want simple, effective, and timely workouts that will deliver results, sign up at the link in bio for a 1-week free trial! 🚨 Comment “VIP” below to claim a founding member discount ⬇️ ⏳ MAKE EVERY MINUTE COUNT ⌛️