Friday, July 4, 2014

Happy July 4th! - FILTHY FIFTY

6AM

July 4th 2014

FILTHY FIFTY

WARM UP                                                                                                                                                                                                                
400m Run

Partner Stretches

Skill

400m run
2:32

Filthy 50
50 x for time
Box Jumps
Jumping Pull Ups
Kettle Bell Swings @ 44#
Push Press @ 45#
Wall Ball @ 14#
Supermans
Walking Lunges
Burpees
Knees to Elbows

via a Partner. Can only go on if your partner is done, only then can you move on.

35 min time cap
Me and my partner finished in 33 min!!!!

After class, I stayed after to lift.

BENCH PRESS
5 x 5
95# warm up 5 x 2

Working Set
135#
145#
185#
225#
245#

+ Fat Grips x 10
135#

PAUSE SQUATS
95# x 5 for 2 sets

3 x 3 w/ 3 sec pause on bottom
145#

DONE!

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