Thur 2-27-14: Full Body

Went to the park for a bit and then back into the gym to try a little workout my buddy Bryan over at Frontdive Fitness sent me…

Park Work & Filthy Fifty

Running
2 laps, rest 1 min between:
1/3 mile jog around park, zig-zagging around trees and other obstacles.

Alternate between:
Dragon Flags x 5
Sprint 100 yards x 2 (~45 sec rest between)

Back to gym…

Filthy Fifty (modified tester version)

10 reps of each:
Box Jump 44″
Plyometric Pullups
KB Swing 88lb
Lunges (each leg)
Hanging Curl Ups
Push Press 100lb
GHD Back Extension Leg Curl
Wall Ball 30lb
Burpees
Double Unders

I added…
GHD Sit-ups (ground to toes ROM)
Handstand Pushups (supported)

The Real Filthy Fifty:
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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