WARMUP
2 ROUNDS
8 Alt. Groiners
8 Scap Pull-Ups
8 Good Mornings (add plate in 2nd round)
8 Push-Up to Pike
10 Alt. Step-Ups
2 ROUNDS
5 Jumping Pull-Ups (or 5 Ring Rows)
10 Russian KB Swings
10 Walking Lunges
10 Med. Ball Front Squats
5 Burpees
30 Single Unders
WORKOUT
“FILTHY FIFTY”
• 50 Box jump, 24 inch box
• 50 Jumping pull-ups
• 50 Kettlebell swings (35)
• Walking Lunge, 50 steps
• 50 Knees to elbows
• 50 Push press, (45)
• 50 Back extensions
• 50 Wall ball shots, (20/14)
• 50 Burpees
• 50 Double unders
PARTNER OPTION
IN TEAMS OF 2…
ON A 30:00 RUNNING CLOCK…
100 Box Jump (Athlete Choice)
100 Jumping Pull-ups
100 Kettlebell Swings (Athlete Choice)
100 Walking Lunges
100 Knees to Elbow
100 Push Press (45/35)
100 Plate Good Mornings (Athlete Choice)**
100 Wall Balls (Athlete Choice)
100 Burpees
100 Double Unders
In Time Remaining…
Max Cal Bike
*P1 works while P2 rests. Split work as needed.
**Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.
(Score is Total Cals)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
1:00/1:00 Couch Stretch
10/10 Seated Single Leg Lifts
10 Seated Double Leg Lifts
20 Glute Bridge-Ups
-Rest as Needed b/t Sets-
(No Measure)
