"The Dirty 30"

Hardin Gym 1.jpg

Warm Up (NFT):

  • 200m Run
  • 200m Row
  • 100 Jump Rope

Met-Con (For Time):

"Dirty 30"

30 reps of each move:

  • Box Jump/Step Up (24"/20")
  • Jump Pull Ups
  • KB Swing (53/35)
  • Walking Lunge
  • K2E
  • Push Press (45/35)
  • Superman
  • Wall Ball (20/14)
  • Burpee
  • Double Unders
    * Scale moves as needed *
    * Post times to the scoreboard *

Mobility (NFT):

  • Frog Pose
  • Banded Shoulder Distraction
  • Couch Stretch
  • Pigeon Pose
  • Butterfly
  • Foam Roll