20.01.15 – South Loop Strength & Conditioning
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20.01.15

FITNESS
“Filthy Fifty”
For time:
50 box jumps, step down
50 KB swings
50 walking lunges
50 knees-to-elbows
50 push presses
50 double DB deadlifts
50 wall balls
50 burpees
50 lateral hurdle hops
Training notes:
•One head of DBs touches the ground on DB deadlifts.
•Don’t drop the empty barbell.
Record time.
PERFORMANCE
“Filthy Fifty”
For time:
50 box jumps, step down (24”/20”)
50 KB swings (35/25)
50 walking lunges
50 knees-to-elbows
50 push presses (45/35)
50 double DB deadlifts (35/hand – 25/hand)
50 wall balls (20 to 10’/14 to 9’)
50 burpees
50 double-unders
Training notes:
•One head of DBs touches the ground on DB deadlifts.
•Don’t drop the empty barbell.
Record time.

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