11.3.21. Renegade – 50:50

WARM UP

:30 Rower/air bike
5 air squats + 5 perfect pushups

:30 Rower/air bike
4 air squats + 4 perfect pushups

:30 Rower/air bike
3 air squats + 3 perfect pushups

:30 Rower/air bike
2 air squats + 2 perfect pushups

:30 Rower/air bike
1 air squat + 1 perfect pushups

+

Empty Bar Warmup x 2 Rounds

  • 5 hang power snatch
  • 5 hang cleans
  • 5 front squats
  • 5 strict press
  • 5 bent over rows
  • rest :60 between rounds

MOBILITY

:60/60 banded lat stretch
:60/60 banded front rack stretch
:60/60 pigeon pose

PART I.

(21 Min)

3 x 5 minute AMRAPS – Rest 2 minutes between AMRAPS

A1. – Barbell Series

  • 7 hang clean
  • 7 front squats
  • 7 HR Pushups
  • 7 box jumps

A2. – Core Series #1

  • 20 sit-outs
  • 20 plank & reach (10 Ea Arm)
  • 20 supermans

A3. – Core + Arms Series #2

  • 20 banded bicep curls
  • 15/15 banded chops
  • 20 bench dips
  • 15/15 side plank crunches

PART II.

(time dependent on class time left)

Rower/Treadmill/Elyptical Intervals @ 40:20

:40 Rower/air bike/treadmill
:20 Rest
:40 Rower/air bike/treadmill
:20 Rest
*Repeat with time left in class