"DIRTY THIRTY" (40 Min Cap)

30 Box jump, 24/20

30 Jumping pull-ups

30 Kettlebell swings, 35/25

Walking Lunge, 30 steps

30 Knees to elbows

30 Push press, 45/35

30 Banded Good Morning (black/red)

30 Wall ball shots, 20/14

30 Burpees

30 Double Unders

 

Level III

"FILTHY FIFTY"

50 Box jump, 24/20

50 Jumping pull-ups

50 Kettlebell swings, 35/25

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45/35

50 Banded Good Morning (black/red)

50 Wall ball shots, 20/14

50 Burpees

50 Double Unders

 

Level I

"TERRIBLE TWENTY" 

Perform 20 of each movement. 

knees to elbow = hang from bar for 20 seconds. 

Double Unders = 40 single unders

 

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Looking like Pros!!! 

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