“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
Partner Up Complete 30 rounds of: 6 Military Push Ups 5 Wall Balls (20/14) 4…
Complete for time: BUY IN: 2 mile Bike Then complete 5 Rounds of: 30 Jump…
Every minute on the minute complete: 10 Rounds/20 total  0-1:00 5 Power Cleans 1-2:00…
MLBeFit is Decatur Illinois’ Best Hight Intensity Functional Training Facility