Warm Up

400 m Run / 500 m Row
25 Push Ups
25 Sit Ups ...
25 Air Squats
100 Double Unders (400 Singles)

"Filthy Fifty Star Spangled Style"
4 Laps
1 Lap Bar Front Lunge Position (45/35)
50 Jumping Pull Ups
50 Double Unders (100 singles)
50 GHD Sit Ups (do regular sit ups if not available)
50 Goblet Squats
50 Wall Balls (stop/drop/rest = 5 burpees)
50 Knee Raises
50 Burpee Box Jumps
5 Laps

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