“Dirty 30”
Complete for time:
30 Box Jumps(24/20-20/18)
30 Jumping Pull Ups
30 KB Swings (55/35-45/30)
30 Lunge Steps
30 Knees to Elbows
30 DB Push Presses (30/20-25/15)
30 SL Sit Ups
30 Wall Balls 10/9’
30 Double Unders
“Dirty 30”
Complete for time:
30 Box Jumps(24/20-20/18)
30 Jumping Pull Ups
30 KB Swings (55/35-45/30)
30 Lunge Steps
30 Knees to Elbows
30 DB Push Presses (30/20-25/15)
30 SL Sit Ups
30 Wall Balls 10/9’
30 Double Unders
Complete this 20:00 AMRAP of: 4 DB Thrusters 6 Toes to Bar 24 Double Unders…
Complete 10 rounds of: 8 KB Swings 8 SDLHP KB 8 Wall Balls 10/9’ 8…
Complete 2 rounds of: 25 /20 calorie row 30 alternating pistol squats 25/20 calorie row…
MLBeFit is Decatur Illinois’ Best Hight Intensity Functional Training Facility