Tri-Modal Conditioning, Mid-Long Duration
“The Filthy 50”
50 box jumps
50 jumping pull-ups
50 kettlebell swings, 35/24
50 lunge steps
50 knees to elbows
50 push press, empty bar
50 supermans/ arch bodies
After-Hour Accessory Exercise, Upper & Lower Back Position
Upper back: Bent-over T-bar rows, 3 sets of 10 across, heavy.
Lower back: back extensions on GHD, 3 sets of 10, across if wtd.
After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before: Check WOD results for 1-15-16 (this is a repeat); wear gear (wraps, grips) as desired. Jump rope & PVC for warmup.