Dirty Thirty (CF Style)

Warm-up:

200 m Run/Row

10 Squats

Down Dog to Runner's Lunge & Twist

Down Dog to Pigeon

Leg Swings (Laterally & Front to Back)

Resistance Band Chest/Shoulder Circles

10 Squats


Option 1 > 3 Months

Complete for Time

30 Box Jumps

30 KB Swings 25/35

30 Pushups

30 Lunges (R+L=1)

30 Wall Balls 10/15

30 Burpees

30 Ring Rows

30 V-ups

30 Y-T-Cobras

30 Goblet Squats 25/35


Option 2 < 3 Months

Complete for Time

30 Box Jumps

30 KB Swings 15/25

30 Pushups

30 Lunges (R+L=1)

30 Wall Balls 10/15

30 Burpees

30 Ring Rows

30 V-ups

30 Y-T-Cobras

30 Goblet Squats 15/25


Option 3 < 1 Month

Complete for Time

15 Box Jumps