thursday

Warm-up

​5 minutes coach-led stretching 
into...
3 ROUNDS
10 alt groiners
10 box step-ups
10 scap ups
10 kb swings
10 up-downs

Metcon

"FILTHY FIFTY"
For Time: 
50 Box jumps (24"/20")
50 Jumping pull-ups 
50 Kettlebell swings (24/16 kg)
50 steps Walking Lunge 
50 Knees to elbows 
50 Push press (45/35)
50 Back extensions  
50 Wall ball shots (20/14)
50 Burpees
50 Double unders
​