Build-the-Base

AMRAP 5 mins of:
Bike Calories
— then —
AMRAP 30 mins of:
50 Box Jumps, 24/20 in
50 Jumping Pull-ups
50 Kettlebell Swings, 35/26 lbs
50 Walking Lunges
50 Knees-to-elbows
50 Push Press, 45/35 lbs
50 Hip Extensions
50 Wall Balls, 20/14 lbs
50 Burpees
50 Double Unders
— then —
AMRAP 5 mins of:
Bike Calories

Goal:
1+ round of the Filthy Fifty AMRAP

I get it, this looks overwhelming. The reality is that we should be applying some of our sustained effort pacing that we have been working on to this workout as well. The cash in with the bike should set the tone for your pacing on the Filthy 50 portion of the workout. This is not about going for broke but having you find the steady pace and effort that you can hold for 30 min. For some, this may mean that you don’t get through the 10 exercises, that’s okay. Others may find themselves getting into a second round while others may be better suited at 30 reps. Either way you should have a steady pace through this workout. See if you can hold a similar pace on the bike for the cash out…remember, sustained effort! No blowing up on this workout.

Post Work 1x:
1min Child’s Pose
:30sec Thread the Needle