Thursday – 3/29/18

Warm-Up
**This is a long workout with a lot of set up time and explanation. Please arrive early and warm-up on your own. We will do a short warm-up together and get right into this. There will be no late arrival join-ins. If you are a minute late you will have to wait until next class.

2 sets: (5min)
Banded Side Walks x 15’/side
Banded Pass thoughs x 10
Banded pull-aparts x 10
Banded OHS x 10
Banded Torso Rotations x 10
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Workout set-up and explanation (10min)

Workout
“Filthy Fifty”

For time:
50 Box jump, 24/20” inch box
50 Jumping pull-ups (Pull-up bar is at wrist when arms reached OH)
50 Kettlebell swings, 1 pood men and female
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35 pounds
50 Back extensions or Lying superman’s
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders or 200 Singles

*TIME CAP = 35min

*Movement quality is always more important then fast times.
*We are going by the merit system here so please, if you post score asRx have enough integrity to no rep yourself when standards are not met. The coach will explain all standards prior to workout.
*The first 3 people to GHD performing the workout RX will have dibs onGHD. Everyone else will do lying supermans.
*There will be scaling options.

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