Dirty 30 … Ouch!
Oh, yeah … this one will leave a mark for sure!
Warm Up:
Row 200m
5 Pull Ups
5 Push Ups
10 Squats
20 Mountain Climbers
50 Single Jump Ropes
Mobility:
PNF Hamstring
Hurdler Stretch
Calves/Ankles on Wall
PVC Pass-through
MetCon:
Dirty 30
30 reps of …
Push Ups
Pull Ups
Push Press @ 95 lb./65 lb.
Wall Ball @ 20 lb./14 lb.
Sumo Dead Lift High Pull @ 95 lb./65 lb.
Burpees
Double Unders
Sit Ups
Leg Levers
American Kettle Bell Swings 53 lb./36 lb. (1.5/1 pood)
Goblet Squats 53 lb./36 lb. (1.5/1 pood)
Complete the following in the comments below:
Dirty 30 was ….
…doable. but only because I can’t do burpees and double unders these days!
Super fun, without a weight vest!
Fun one today! I don’t know how you did it with a weight vest. Nice job Craig!