10.13.21. Renegade – 50:50

WARM UP

5 Minutes General Mobility

-then-

Glute Bridge Challenge

-then-

pick cardio station – 5 minutes moderate speed/tempo

ACTIVATION

(5 min)

20:10 x 3 Rounds

  • stork stance hold (right foot)
  • knee grab sit-up – roll over – superman – roll back & repeat
  • stork stance hold (left foot)

PART I.

a1. 5-4-3-2-1 renegade row – burpee – curl – press
a2. 6% incline sprint :30
-rest 1:00 after the 5 rounds

b. 6 minute AMRAP

  • 30 battle ropes
  • 15 sit-ups
  • 9 wall ball
  • rest 1:00 after AMRAP

c. 6 min AMRAP

  • 10 2-arm KB cleans
  • 5 box jumps
  • 15 supermans

REST 3 Minutes between Part I./II.

PART II.

Tabata (20:10 x 4 Rounds Each Group)

a. pushups with sit-outs & jump rope

rest 1:00

b. mermaid situps (right) & mermaid situps (left)

rest 1:00

c. alternating lateral lunges & mountain climbers

rest 1:00

d) rower (4 minutes total of 20:10 work to rest)