WARMUP
AMRAP X 12 MIN
8 Samson Lunges
8 Scap Pull-Ups
8 Good Mornings (add plate in 2nd round)
8 Alt. Step-Ups
8 Ring Rows
8 Russian KB Swings
8 Med. Ball Front Squats
8 Med. Ball Push Press to Target
30 Single/ Double Unders
WORKOUT
“FILTHY FIFTY”
FOR TIME
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 Kettlebell Swings (35/26)
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…
ON A 30:00 RUNNING CLOCK…
100 Box Jumps (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
:30/:30 Banded Ankle Distraction (Box Optional)
10 Narrow Stance Squats
5/5 Single Leg Box Negatives
15 Heel Elevated Glute Bridge-Ups
-Rest as Needed b/t Sets-
(No Measure)
