12.1.18. Renegade – 50:50

WARM UP

SMR – 5 minutes – user choice

+

2L Ea:
lateral lunge & reach behind
soldier walks
RDL
open/close gate
high knees
butt kicks

PART I.

a) 3 minutes on/2 minutes off for 3 Rounds:

  • 10 alt. db snatches
  • 10 inverted barbell rows
  • 10 barbell curls
  • butterfly sit-ups until time completes

b) 3 minutes on/2 minutes off for 3 Rounds:

  • 8/8 alternating db step-ups
  • 10 med ball pushups
  • 15 med ball slams
  • down back sprints until time completes (touch line each time)

PART II.

20 Min EMOM ( switch each minute)

  • :30 echo bike (arms only)
  • 4 turf width plate push – 25 lb plate
  • :30 side shuffle
  • :30 knee grab sit-ups