Team!
Happy Monday!!! This is one of my favs that scares the crap out of you when you see it on the whiteboard and then at the end you realize what a superhero you are! 
Mindfulness in the moment and strategic pacing of repetitions and movements are the objectives for today.  There are modifications for every fitness level! No excuses.  
Game on!
-Carla

This workout is a modification of a classic CrossFit workout called “Filthy Fifty”. It’s a “chipper” designed to get in your head the second you look at it on the whiteboard. This is not only a physical challenge but a mental one as well!

TIPS:  Know that this workout will take under 30 min. You can do anything for under 30 min. Take each movement one at a time and stay focused on the movement you are on – NOT on the fact that you have 7 movements to go! Take short breaks as needed, but move efficiently. Use less intense movements as an opportunity to recover and regroup.

Good luck!

Warm Up

2 rounds

• 10 box step ups

• 10 dumbbell bent over rows

• 10 air squats

• 10 push ups

• 20 single unders jump rope

Movement Practice

Review each movement of the workout and take 5-10 minutes to review the video links and practice/select the options for each movement that you will do for the workout.

Workout

• 50 Box step ups

• 50 Bent over rows

• 50 KB swings

• 50 Walking lunges

• 50 V-Ups

• 50 Push ups

• 50 Good mornings 

• 50 Thrusters

• 50 Burpees

• 50 Double Unders (or 100 single unders)

Goal time:  < 30 min.

* Alternative to kettlebell swings is a double dumbbell swing: ** just like the video, except 2 dumbbells.

Cool Down

Recovery is key after a workout like this one and at mid-life we need to make this a priority!

Commit to taking 20 minutes to be good to your body and mind with this post-workout recovery segment from Five Parks Yoga!