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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

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