Warm Up

500m Row

50 ft Lunges

         High Knees

         Butt Kicks


50 Jumping Jacks

50 V-Ups

50 Elevated Push Ups

Stretching & Mobility Work


"Friday's Filthy Fifty (with a little extra**)"

*Buy In: 500 m Row

50 Box Jumps (24/20)

50 Jumping Pull Ups

50 KBS (53/35)

50 Walking Lunges

50 Knees to Elbows

50 Push Presses (45/35)

50 Back Extensions

50 Wall Balls (20/14)

50 Burpees

50 Double Unders (200 singles..yes! 4:1)

*Cash Out: 500m Row

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