11.7.8. Renegade – 50:50

WARM UP

2L Ea.

  • soldier walks
  • lunge-knee grab
  • heel step walk
  • kb goodmornings
  • forward groaners (1L)/rev. groiners (1L)
  • lateral lunge & reach

+

3 Rounds:

  • 100 singles
  • max hand stand hold

MOBILITY

:60/60 banded hip flexor stretch
:60/60 banded front rack stretch
:60/60 calve stretch

PART I.

4 Rounds Of:  10 barbell hang clean + 5 max height box jumps + 2L KB farmer carry
Rest 2 Min (after 4 rounds)
4 Rounds Of:  10 sumo deadlift high pull + 5/5 SA KB 1/2 kneeling windmill + 2L OH farmer carry
Rest 2 Min
4 Rounds Of:  10 shoulder to overhead + 5/5 SA KB front squat + 2L front rack KB carry
Rest 2 Min

PART II.

AMRAP with Time Left – “You-go-I-go”

  • partner banded sprints
  • 12 partner sit-ups
  • 9 HR pushups
  • 6 med ball burpee slams