Written By Nate Sagez

Warm UP: 

  • 400m Row 

  • 200m Jog/ Ski  

  • 100 Jump Rope

  • .5 Distance Bike 


“FILTHY 50ish”
FOR TIME : 2 Rounds

  • 25 BOX JUMP/ Step Up (24)

  • 25 jUMPING PULL UPS/ Ring Rows

  • 25 KETTLEBELL SWINGS

  • 25 knees to elbow

  • 25 push press (45/35)(35/15)

  • 25 plate good mornings (25/15)(15/10)

  • 25 Cal Ski

  • 25 burpees or Cal Bike

  • 50 Jump Rope

*plate good mornings, empty barbell good mornings, GHD Back extensions are all acceptable

Nate Sagez
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