WARM UP
3 rounds:
10 box jumps
10 kip swings
10 kb swings
10 lunges
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
“Filthy Fifty”
50 box jumps (24/20)
50 jumping pull ups
50 kb swings (16kg)
50 walking lunges
50 push press (45lb)
50 knees to elbows
50 back extensions/supermans
50 wall balls (20/14)
50 burpees
50 double unders
*Endurance effort. Try to pick a pace and move consistently without spiking the heart rate too high. Should feel like a moderate intensity workout until athletes hit the wall balls. 30:00 time cap.