Not much to say about this one. This is a benchmark workout that you will be able to tell your grand kids about. No fancy videos to go along with this one. No additional anatomy or physiology lesson because everything that's been posted applies to this workout. Take this challenge on head on. There is something in here that is a challenge for everyone. Smash the movements you're proficient at, improve on the ones your okay at and turn your weaknesses into strengths.
For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders
* Scaling options will include the Filthy 40 and Dirty 30.