Today's workout: the "Dirty Thirty" (really it's the "Filthy Fifty," but I'm working up to that.)
Done with CS and JF.
Scaled from 50x.
30 of each:
Box jumps (on the recycling box - need to make a real one)
30 Jumping pull-ups
30 Kettlebell swings, 25 lbs.
Walking Lunge, 30 steps (1 left, 1 right=1 step)
30 Knees to elbows (jumped)
30 Push press, 45 pounds
30 Back extensions (skipped - how do you do these without the equipment?)
30 Wall ball shots, 20 pound ball
30 Burpees
30 Double unders ( I can't do double unders, so did 60 rope skips)
Strengths were jumping pull-ups when I had a good rhythm going, kb swings, push press, wall balls. I'm also good at skipping rope.
Not good: knees to elbows (I jumped on every one - arms were shot) burpees were HORRIBLE. Need to work on double unders.
Total Time: 23:01
Did this one with Craig and Justin.
[Later editing: to sub for double unders, just jump up really, really high, pulling your knees up to your chest. Also, to sub for back extensions, lean at the waist with a straight back, perhaps a bar, and pull back up from 90 degrees to 180 (standing straight up and down.) ]
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