"Filthy Fifty"(10.15.2010)

JunkYard Dawg Warm-Ups!!

I. Dynamic Mobility Warm-Up:
Hip Extension/Flexion(90 Degree Quad Stretch)
Roll Out Feet Tissue
Bully Stretch
Thorasaic Extension
Shoulder Extensions
Lunge Complex
Samson Stretch(PVC)

II.”Benchmark Workout of the Day”(Who Will Make The Board?):
Do Not Miss This Workout, It will be Fun and a Test of your Mental Toughness!!

*Level 3*
Filthy Fifty
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 Swings (35lbs/30lbs)
50 Walking Lunges
50 Knees to Elbows
50 Push-presses (45lb bar)
50 Back Extensions or Good Mornings(45/35)
50 Wall Balls
50 Burpees
50 Double Unders

*Level 2*
Dirty Thirty

30 Box Jumps (24/20)
30 Jumping Pull-ups
30 Swings (35lbs/30lbs)
30 Walking Lunges
30 Knees to Elbows
30 Push-presses (45lb bar)
30 Back Extensions or Good Mornings(35lbs/25lbs)
30 Wall Balls
30 Burpees
30 Double Unders or 90 Single-Unders

*Level 1*
*Tasty Twenty*
20 Box Jumps(20/16)
20 Jumping Pull-ups
20 Swings (30lbs/20lbs)
20 Walking Lunges
20 Knees to Elbows
20 Push-presses (25lb bar)
20 Back Extensions or Good Mornings(25/15)
20 Wall Balls
20 Burpees
20 Double Unders or 60 Single Unders

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