Warm Up: Upper & Lower body lift prep
ankle/calf/achilles mobility
shoulder prep week 4
WORK: Filthy 50
For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35/25 American
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders
Rx+=alone
Rx= with a partner
Rx2= with a partner, less weight/height or other mods
Rx3= with a partner, half rep scheme and less weight height etc
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