1.17.24. Renegade – 50:50

WARM UP

5 Minute Empty Sled Push Relay

-then-

3 Rounds:

  • :20 iso glute bridge – R
  • :20 iso glute bridge – L
  • :20 jump squats
  • :20 hollow-hold

PART I.

A. 3 Minutes On/2 Minutes Off x 3 Rounds:

  • 10 db hang clean + jerk
  • 15 HR push-ups
  • 8/8 OH plate lunges
  • OH plate sit-ups until time completes

B. 3 Minutes On/2 Minutes Off x 3 Rounds:

  • 10 db curl + press
  • 15 double bounce air squats
  • 10 knees to chest
  • singles until time completes

PART II.

4 Rounds Of:

  • 1:00 rower
  • 1:00 bike/TM sprint
  • 1:00 box jump – overs
  • 1:00 rest