Warmup: 10 minutes of
1 dumpster dash
2 forward rolls
3 wall walks
4 box jumps
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Super Set x 3 ~ Not for Time
A - Shoulder Press x 8
B - Single KB row x 10
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"Filthy Fifty"
For Time
50 box jumps 24/20"
50 Jumping Pullups
50 KBS 35/25#
50 Lunges
50 Knees to Elbows
50 Shoulder to Overhead 45/33#
50 Back Extensions
50 Wall balls 20/14#
50 Burpees
50 Double Unders
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Endurance: meet at ECC @ 6 am
Filthy filthy fifty! Do Filthy Fifty with 200 meter run after each movement
