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Happy Earth Day!!

Workout of the Day

Context: Competition

Mobility: Ankle

Skill Practice Warm Up: fun game to warm up

Strength: none

Super Set: none

Metabolic Conditioning: “Filthy Fifty“, “Dirty Thirty”, OR Team Filthy

For time

50 Box jumps
50 Jumping pull-ups
50 Kettlebell swings
Walking Lunge 50 steps
50 Knees-to-elbows
50 Push press
50 Hip extensions (Med ball good mornings)
50 Wall balls
50 Burpees
50 Double unders

Performance: 24″box, kb 35, bb 45, wb 14/20
Athletic: 20″ box, kb 25, bb 35, wb 10/14
Health: 12″ box, kb 20, bb 15, wb 8/10

TEAM VERSION: 100 reps of each movement, one person working at a time until the burpees and double unders (both people working at the same time, but still 100 reps of each)

Scaling Guide: 35 minute cutoff, scale accordingly

“Dirty Thirty” Option – If this is your first time attempting this workout, do the D30 version. It is the same workout, but 30 repetitions of each movement is performed. If you have completed the D30 version before in under 20 minutes, then you can think about doing the full Filthy Fifty.

Compare to: Filthy Fifty or Dirty Thirty

Optional ‘Cash Out’: Ha ha ha. None!

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