Dirty 30 Cardio Mix: 10.03.24

Exactly 30 years ago yesterday I was released from active duty in the Air Force. The fitness test was a timed 1.5 mile run back then. I understand that now many Air Force base commanders, including the 1 star General at Luke AFB, have adopted CrossFit as the required method of physical training.

And, in addition, Elvis Presley entered active duty in the Army in 1958 on this date.

Here's a workout that integrates old and new.

1/4 mile run or 500 meter row or .75 mile bike

30 pushups

1/4 mile run or 500 meter row or .75 mile bike

30 box jumps to 20 inch box (downstairs)

1/4 mile run or 500 meter row or .75 mile bike

30 KB swings - men with 20Kg, women with 16 KG

1/4 mile run or 500 meter row or .75 mile bike

30 pullups (downstairs)

1/4 mile run or 500 meter row or .75 mile bike

30 ball slams (downstairs) Men: 15# or 20# ball, your choice. Women: 10# ball.

1/4 mile run or 500 meter row or .75 mile bike

You are free to mix the non run/row/bike exercises into any order you see fit. Post your time and any mods/scaling.