Warm UP: 

• 400m Row 

• 200m Jog/ Ski

• 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