WARMUP
1 ROUND
30 Singles Unders
10 Air Squats
10 Strict Press
10 Slow Deadlifts
Into…
2 ROUNDS
15 Double Unders
8 Wall Balls
8 Good Mornings
8 Push Press
8 KB Swings
8 Jumping Pull-Ups
WORKOUT
“FILTHY 50”
FOR TIME
50 Box Jump (24/20)
50 Jumping Pull-ups
50 Kettlebell Swings (53/35)
50 Walking Lunges
50 Knees to Elbow
50 Push Press (45/35)
50 Plate Good Mornings (25/15)*
50 Wall Balls (20/14)
50 Burpees
50 Double Unders
*Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.
(Score is Time)
PARTNER OPTION
IN TEAMS OF 2…
2 ROUNDS FOR TIME*
50 Box Jump (24/20)
50 Jumping Pull-ups
50 Kettlebell Swings (53/35)
50 Walking Lunges
50 Knees to Elbow
50 Push Press (45/35)
50 Plate Good Mornings (25/15)**
50 Wall Balls (20/14)
50 Burpees
50 Double Unders
*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 Time)
