10.18.23. Renegade – 50:50

WARM UP

:30 ankle rolls L/R both clockwise/counterclockwise
2L high knees
:30 air squat – calf raise
2L high knee skip
:30 alt. active sampson
2L butt kicks

-then-

EMOM x 10 Minutes:

  • 4L partner banded sprints

PART I.

EMOM x 20 Minutes:

  • M1 – 10 db thrusters
  • M2 – 15 monster band high pull + 5 HR pushups
  • M3 – box jumps until :30 mark
  • M4 – 20/20 monster band speed power core twists
  • M5 – 20 American KBS

PART II.

With a 21 minute clock; perform 3 Rounds. Clock does not stop:

  • 2 minutes – singles
  • 2 minutes – rower
  • 2 minutes – bike/TM
  • 1 minute – rest