Standing:
Dirty Thirty
30 Box jumps (24″/20″)
30 Jumping Pull-ups
30 KB Swings (24kg/16kg)
30 Walking Lunges
30 Knees to Elbows
30 Push Press (45#/35#)
30 Back Extensions
30 Wallball (20#/14#)
30 Burpees
30 Double-Unders
Seated:
Dirty Thirty
30 Plyo push-up to 4″ plate
30 Banded Pull-ups
30 KB Swings (16/12kg)
30 DB Rows 35/20
30 slam balls 20/10
30 Push Press (45#/35#)
30 seated Back Extensions
30 Wallball (14/10#)
30 cal Ski
30 2-4-1 Battle Ropes
