10.25.23. Renegade – 50:50

WARM UP

2 Rounds:

  • 6/6 KB SA Squat Clean
  • 8 Rotational Pushups
  • 10 Butterfly Sit-ups

MOBILITY/FLEXIBILITY

:30 PVC Pass Throughs
1:00/1:00 PVC FR Stretch
:90 Tactical Frog

PART I.

5 Rounds:

  • 20 Front Squats
  • 15 Box Jumps
  • 10 HR Pushups
  • 1:00 HARD Row, Bike, TM Sprint

***Start in waves of 5

PART II.

12 Minute AMRAP

  • :20 Ring Hollow Hold – or – Mod. Hollow Hold
  • Max Plank Hold (Planksgiving Challenge)
  • 20 Med Ball Sit-ups
  • 15/15 Monster Band Core Twists