Warm Up
2 Rounds
25 Jumping Jacks
5 Hanging Scap retractions
25 Split Jacks
5 Plank to Squat
25 Mountain Climbers
5 Hips to Wall
Workout
“Filthy Fifty” done :30 On/:30 Off (40 Interval Cap)
For time:
50 Box Jumps, (24 /20 step down only)
50 Jumping Pull-Ups (scale to Ring Rows)
50 KB Swings, (16/12 kg)
50 Alt Lunges
50 Knees to elbows (scale to Hanging Knee Raises)
50 DB Push press (30s/20s)
50 DB Deadlifts (30s/20s)
50 Wall ball (20/14)
50 Burpees
50 Double Unders (scale to 100 Single Skips)
