11.22.17. Renegade 50/50

“Tur-What-The-Fuc-Ken”

Warm Up

  • 2 lengths bear crawl
  • 30s table top plank
  • 2 lengths rabbit
  • 30s knees to elbow plank
  • 2 lengths tiger crawl
  • 20s/20s side plank with leg raise
  • 2 lengths chimp crawl
  • 30s drop squats
  • 12 Neg Push ups (3-1-1)

Part I: Chipper

  • 30/25/20/15 Glute Bridges
  • 25/20/15/10 KBS
  • 20/15/10/5 HR Push ups
  • 15/15/15/15 BB Squats
  • 5/10/15/20 BB Curls
  • 10/15/20/25 MB Thrusters
  • 15/20/25/30 Sit ups

Part II: 15 Min AMRAP

a. sprint 2 lengths

b. 25lb plate push 2 lengths

c. side shuffle 4 lengths

d. 30 rope waves

e. 15 kneeling MB slams

f. 10 Knees-to-elbows