12 18 - Filthy 50s

                        2013

Warmup:   

10 passthroughs

10 pushups

10 squats

10 burpees

  Buy‑­­in:           

400m run

Workout: Filthy 50s

ALTAP:

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

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

50 Burpees
50 Doubleunders/ tuckjump

Finisher

stretch

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

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

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