“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 5 rounds for time: 15 Bar Dips 15 DB Step Ups 15 DB Hang…
Complete 10 rounds of: 5 Thrusters 5 pull ups 5 Box Jumps (RX-135/95) (M-115/75) (RX-24/20”)…
Complete for time: 200 meter Farmers Carry (RX-70/45) (M-55/35) 800 Meter Run 400 Meter Farmers…
MLBeFit is Decatur Illinois’ Best Hight Intensity Functional Training Facility