11.23.22. Renegade – 50:50

WARM UP

30:15 x 3 Rounds Each Group
a) SL Alt. RDL + Walkout plank and reach
-rest :60 after 3 Rounds
b) prone Russian twists + KB good mornings
-rest :60 after 3 Rounds
20:10 x 6 Rounds
c) singles + alt. lunges (keep rope in hand)

MOBILITY

:60/60 hip flexor stretch
:60/60 calve stretch
:60 child pose

PART I.

3 min work/2 min rest x 4 Rounds of:

  • 15 barbell sumo Dealifts + 10 HR Pushups + 5 db curls + lateral line hops until time left

PART II.

AMRAP With Time Left:

  • 5 cal row
  • 20 ab mat sit-ups
  • 20 total bodyweight step-ups