THROW BACK THURSDAY

Essentials:
A.
12min Teaching GHD Machine and the correct form of the Back Extension and Hip Extension

B.
For Time:
Box Jumps x 25 reps
Jumping Pull Ups x 25 reps
Kettlebell Swing x 25 reps
Walking Lunges x 25 reps
Sit Ups x 25 reps
Push Press x 25 reps
Good mornings x 25 reps
Wall Balls x 25 reps
Burpees x 25 reps
Single Unders x 25 reps

Fitness:
A.
12min Teaching GHD Machine and the correct form of the Back Extension and Hip Extension

B.
Filthy Fifty
For Time:
Box Jumps x 50 reps 24/20
Jumping Pull Ups x 50 reps
Kettlebell Swing x 50 reps 35/25
Walking Lunges x 50 reps
Knees to elbows x 50 reps
Push Press x 50 reps 45/35
Back Extension x 50 reps
Wall Balls x 50 reps 20/14
Burpees x 50 reps
Double Unders x 50 reps

Performance:
Rest