11.3.18. Renegade – 50:50

WARM UP

(15 min)

5 min Row – building speed every minute

+

4 Rounds Of:

  • 12 glute bridges
  • d/b lateral band walking (turf)
  • d/b side shuffle (turf)

MOBILITY

:60 active sampson
:30 wide step mountain climbers
:60 bottom squat hold (shift weight side to side staying LOW)
:30 (ea side) fire hydrants

PART I.

AMRAP 5 Minutes
Buy In = 500M Row
-5 minutes starts after buy in

  • 12 wall ball
  • 9 pull-ups
  • 6 heavy American KBS
  • 3 max height box jumps

Rest 3 Minutes after AMRAP

AMRAP 5 Minutes
Buy In = 500M Row

  • 12 HR pushups
  • 9 knees to elbows
  • 6/6 – 1/2 kneeling KB windmills
  • 3 burpees with jump

Rest 3 minutes after AMRAP

PART II.

4-5 Rounds Of:

  • 1L heavy sled push (w: 135/m: 180)
  • 2L OH farmer KB carry
  • 1L heavy sled push
  • 2L front rack kb carry
  • 1L heavy sled push
  • 2L farmer carry
  • rest :60