1.15.20. Renegade – 50:50

WARM UP

3 Rounds:

  • 2/2 – 1/4 TGU
  • 8/8 bird dogs
  • 10 HR push-ups
  • :30 singles

-then-

30:10 x 3 Rounds:

  • turf width side shuffle
  • kgsu

MOBILITY

1:00/1:00 calve stretch
1:00/1:00 – 1/2 knee hip flexor stretch + towel shoulder stretch

PART I.

20 Minute AMRAP (take your time!!!)

  • 2/2 TGU
  • 50 singles
  • 4/4 kb front rack squats
  • 50 singles
  • 6/6 SA KB snatch
  • 50 singles

PART II.

With a 15:00 clock, 1:00 Each station. Clock does not stop:

  • 1:00 – rower
  • 1:00 – sit-up to barbell inverted row
  • 1:00 – TM run /or/ bike
  • 1:00 – planks
  • 1:00 – slow plate push – turf length