Dirty - Filthy

Strength

Barracks Fitness Benchmark #5

FITNESS

Filthy Fifty

50 Step Ups 24/20

50 Jumping Pull-ups or Ring Rows

50 KBS 35/25

50 Walking Lunges

50 Hanging Knee Raises

50 Push Press 45/35

50 Good Mornings 45/35

50 Wall Balls 14/10

30 Burpees

50 Crossovers

PERFORMANCE

Filthy Fifty

50 Box Jumps 24/20

50 Jumping Pull-ups

50 KBS 35/25

50 Walking Lunges

50 KTEs

50 Push Press 45/35

50 Good Mornings 45/35

50 Wall Balls 20/14

50 Burpees

50 Double Unders

COMPETITION

Dirty Thirty

30 Box Jumps 30/24

30 C2B Pull-ups

30 KBS 70/53

30 Front Squats 115/75

30 T2B

30 Push Press 115/75

30 GHD Hip Extensions

30 Wall Balls 30/20 (or 20/14 to 11/10')

30 Bar Facing Burpees

30 Triple Unders