Filthy 50

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

MR quads stick or foam roller https://youtu.be/HrVf4auKUZ8

MR hamstrings foam roller

AMRAP

◭ 6:00 AMRAP

∎ Floor Press [Pause Each Rep]

@70% Max

[10sX4r] [15s Rest Between Each Set]

*Meat Cleavers until time is up

◭ 6:00 AMRAP

∎ 8-12 Box Dips [Slow on way Up]

∎ 12 TRX Alternating Single Leg Curl [Each Side]

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Filthy 50 (Time)

◭ Split However Desired

∎ 50 Band Upright Row

∎ 50 Jumping Pullups

∎ 50 Bench Pull Over

∎ 50 Weighted Step Ups [Each Leg]

∎ 50 TRX Knee Tuck

∎ 50 KB/ DB Thrusters 26/35

∎ 50 Wallball Shots [Deep Squat]

∎ 50 Burpees

∎ 50 SL Box Jump [ Total ]

∎ 30/50cal on Assault Bike

Finisher

∎ 50 Sky Divers