Monday, 20 October 2014

WARM UP (15 minutes total)
A) 3 rounds, but no more than 8 minutes:
   2. Pistols x 5 (each leg)
B) 7 minutes:  Dynamic Warm Up for Filthy 50.

CONDITIONING
“Filthy 50”
For time:
50 Box Jumps, 24/20”
50 Jumping Pull Ups (set up bar at mid-forearm when standing with arms extended overhead)
50 Kettlebell Swings, 16/12kg
50 Push Press, 45/35#
50 Wall Balls, 20/14#
50 Burpees
50 Double Unders
• 30-minute time limit.

EXTRA CREDIT (with remaining time or after class)
STRENGTH
Front Squat:  5x5 @ 60%-65% 1RM; perform all sets at the same weight.