Stars Come Out

"Filthy Fifty"

50 Box jumps (24"/20") 50 Jumping Pull-ups 50 Kettlebell Swings (35#) 50 Walking Lunges 50 Knees to elbows 50 Push press (45#) 50 Back Extensions 50 Wallball (20#/14#) 50 Burpees 50 Double Unders

Coaches Notes

My sage advice for this workout? Don't die. Just kidding, you need to find a rhythm early on and stick to it. The first two movements are plyometric and can be done at a very fast pace. Don't fall into this trap. Purposely keep yourself under control and remember that consistency in this workout is key. Most people end up spending more than 60% of their time on the last three movements. This is usually because they have hit the wall at this point. Keep a little in the tank for the last three movements and you will find yourself passing those who came out of the gate too quickly.