FRIDAY 12/16/16

Warm Up:
3 min Single Unders
1xBurpee +1 rep each stop/error
3rds Of:
5x Inchworm Double Push-Ups
10m Walking OH Lunge w/ Plate (45/25)
10x Superman/Banana *3 sec pause each
30/30 Plank/ Reverse Plank

A) “FILTHY 50”
For Time:
50x Box Jumps (20″)
50x Jumping Pull-Ups
50x Russian KB Swings (53/35)
50x Walking Lunge Steps
50x Knees 2 Elbows
50x Push Press (45/35)
*DO NOT DROP EMPTY BARBELL
50x Back Extensions
50x WallBalls (20/14)
50x Burpees
50x Double Unders (3:1 singles)

B) Cool Down
400m Walk
Stretch Everything!