09/12/2019

A. Filthy 50

50 reps of each for time;
Box Jump: 24/20”
Jumping Pull Up
KB Swings [35/26”
Walking Lunges
K2E
Push Press 45/33
Back Extension
Wall Ball [20/14: 10’/9’ target]
Burpee
Double Under


F: [35 min cap] 30 or 40 reps each movement;
-low BJ or step up + step down + Jumping Pull Up + Light Russian KBS 26/18#
+walking Lunge + Sit Ups + 2DB Push Press Light + Back ext + Wall Ball light + No Push Up Burpee + 100x Single Unders

P: As Rx [35 min cap suggested]

S: Unbroken each movement! This is tough! each break = 100m Row penalty after class.