1.8.20. Renegade – 50:50

WARM UP

5 Minute General Dynamic

-then-

3 Rounds of :30 Go’s

a. traveling box jumps (4 boxes) or broad jumps
b. speed ladder high knees -or- quick steps
c. turf width side shuffle
d. cone sprint to back peddle

MOBILITY

1:00/1:00 couch stretch
:30 pvc pass throughs
1:00/1:00 pvc shoulder capsule stretch

PART I.

10.9.8.7.6. of:

  • db thrusters
  • burpees
  • med ball sit-ups

5.4.3.2.1. of:

  • db squat cleans
  • lateral squat jumps (per side)
  • leg raises

REST 5:00 and group stretch

PART II.

30:30 x 5-6 rounds of:

  • turf length plate push
  • singles
  • rower
  • plate seated Russian twists
  • traveling body weight lunges