Sat, Nov 5, 2016

Filthy 50

Workout of the Day

—Warmup—

  • 800m Run/500m Row
  • 20 Air Squats
  • 2 min. Paleo Chair Hold
  • 10 Air Squats
  • 20 Bridges (squeeze glutes at top)
  • 60 sec. Dead Hang Hold
  • 20 PVC Pipe Dislocates
  • 20 PVC Pipe Figure 8s (10 each direction)
  • 20 Buz Saws

 —Conditioning—

“Filthy Fifty”

  •  For Time:
  • 50 Box Jumps (24″/20″)
  • 50 Jumping Pull Ups
  • 50 Kettlbell Swings (35#/26#)
  • 50 Walking Lunges
  • 50 Knees to Elbows
  • 50 Push Press (45#/35#)
  • 50 Back Extensions
  • 50 Wallballs (20/14)
  • 50 Burpees
  • 50 Double Unders

—Cooldown—

  • 800m Jog 

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