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Warmup: 400m Easy jog @60%, then… 3 sets: 10 air squats, 20 mountain climbers, 5 inch worms, 10 lunge reach and twist, 10 arm circles in each direction

Health and Fitness

“Filthy 50”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows or knee raises
50 Push press, 45 pounds
50 Back extensions (sub in good mornings, RDL or hip lifts if needed)
50 Wall ball shots, 20 pound ball
50 Burpees

50 Double unders

*Please keep this under 30min, if you are not sure you can please make the neseccasery adjustments to allow it.

Classic:

A. 0:10-0:50

“Filthy 50”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions (sub in good mornings, RDL or hip lifts if needed)
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

*Please keep this under 30min, if you are not sure you can please make the neseccasery adjustments to allow it.

D. 0:50-1:00

Mobility of choice