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Warm UP: 

  • 400m Row 

  • 200m Jog 

  • 100 Jump Rope

  • .5 Distance Bike 


“FILTHY 50”

FOR TIME 

  • 50 BOX JUMP (24)

  • 50 jUMPING PULL UPS

  • 50 KETTLEBELL SWINGS (35/26)

  • 50 knees to elbow

  • 50 push press (45/35)(35/15)

  • 50 plate good mornings (25/15)(15/10)

  • 50 wall balls (20/14)(14/10)

  • 50 burpees

  • 50 double unders (150 Jump Rope)


*plate good mornings, empty barbell good mornings, GHD Back extensions are all acceptable