Broken Up Filthy Fifty

Warm-Up

*7 minutes to complete the following:
25m skip forward, 25m skip backwards, 700m run, 5 inch worm + 2 push-ups, 5 Front scale + back scale each leg, 10 hollow body rocks, 5 strict pull-ups, 15 wall squats, figure 4/Wall Drill (5 each leg then jogging against wall)

Watch the Standard Warm-Up Video Here

then…

“Broken Up Filthy Fifty”

2 Rounds of:

  • 25 Box Jumps 20/24)
  • 25 Jumping Pull-Ups
  • 25 KB Swings (16/24)
  • 25 Walking Lunges
  • 25 Knees to elbows
  • 25 Push Press  (35/45)
  • 25 Back Extensions
  • 25 Wall Balls (14/20)
  • 25 Burpeese
  • 25 Double-Unders

*Rest 2 minutes and repeat for a second round

Stimulus Goal:

Why Do This Workout? 
Improve raw work capacity. This workout won’t necessarily be easy, but it will be nice to do after Mara’s birthday workout.

Duration and Feel: Long, low and slow intensity. Try to get this done under 35 minutes.

Specific warm-up focus: Quickly demo the movements, then have everyone grab equipment, then quickly walk them through a few reps of each movement.

Scaling Options: Lighter weights, or 20 reps of each movement.

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