8 24 - FILTHY 53s

Fri    8 24

Skills warmup

Workout:   Filthy 53s

1 Round:

53 Box jump, 24 inch box
53 Jumping chins
53 Kettlebell swings, 35

53 Walking Lunge 
53 Knees to elbows
53 Push press, 45 pounds
53 Back extensions
53 Wall balls, 20 pound

53 Burpees
53 Doubleunders/ tuckjump

Finisher

reps                   Movement               weight	↓ split
53 Box jump, 24 inch box
53 Jumping chins
53 Kettlebell swings, 35
53 Walking Lunge
53 Knees to elbows
53 Push press, 45 pounds
53 Back extensions
53 Wall balls, 20 pound
53 Burpees
53 Doubleunders/ tuckjump
round splits →

time / score	recovery	Kcal
workload (foot-pounds)	power (fp / min)	power ratio (power / bmi)

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