Warm-up
0-5:00
Briefing
5:00-25:00
Kneeling T Spine Drills
Halos
Goblet Squats
Knee Hops
Movement Demo
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Replace Back Extensions with Good Mornings