BENCHMARK WORKOUT
“FILTHY 50”
FOR TIME
50 Box Jump (24)
50 Jumping Pull-ups
50 Kettlebell Swings (35/26)
50 Walking Lunges
50 Knees to Elbow
50 Push Press (45/35)|(35/15)
50 Plate Good Mornings (25/15)|(15/10)*
50 Wall Balls (20/14)|(14/10)
50 Burpees
50 Double Unders
*Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.
COOL DOWN
FOR RECOVERY*
4:00 Calf & Ankle Work on KB or Bar
4:00 Dragon Stretch
*Each exercise is 2:00 on one side and 2:00 on opposite.
GOAL – Focus on just 1 point of performance (POP) for each movement! It will be easy for you to get overwhelmed with 10 movements in today’s workout. Ease your stress by keeping things simple and focusing on just one thing at a time. Remember: ”Don’t think too much, just move with purpose!”