SATURDAY

Shoulder activation (bands)

·     O/T’s

·     Good mornings

Burgener Warm-up

Push up complex

Warm-up all movements

WOD

“Filthy Fifty”

For Time:

·   50 Box Jumps (RX 24’/20”)

·   50 Jumping Pull-ups

·   50 Kettle-bell Swings (RX 16/12 Kg)

·   50 Walking Lunge Steps

·   50 Knees-to-Elbows

·   50 Push Presses (RX 20/15 Kg)

·   50 Sit-ups

·   50 Wall-balls (RX 9/6 Kg)

·   50 Burpees

·   50 Double-unders

Some Times:

·     Beginners: 24-30 min.

·     Intermediate: 19-23 min.

·     Advanced: 15-18 min.

·     Elite: <14 min.

Stimulus:

·     Go Hard

·     Limited Rest