2.13.19. Renegade – 50:50

WARM UP

5 Rounds:

  • 2L partner banded high knees
  • 5 plyo pushups
  • 5 squat jumps
  • 5 KGSU

ACTIVATION

3 Rounds:

  • 7/7 box jump to SL stabilization to HOP down – don’t stop moving
  • 7/7 lateral high step over the bar (rig)
  • 5 negative pull-ups (jump up – :03 hold at top – :03 release
  • 2L lateral band walks

MOBILITY/FLEXIBILITY

:60/60 lying figure 4
:60/60 1/2 knee active hip flexor stretch
:60/60 banded lat. stretch

PART I.

:30 Go’s (:20 transition) x 3 Rounds

  • Power Cleans
  • Box Jump Overs
  • Rope Climb
  • Wall Ball
  • Farmer Carry
  • Alt. KBS
  • Butterfly Sit-ups
  • Rest (1:00)

PART II.

2 Group Shuttle Run – “You Go I Go”
*4 lengths shuttle run
*as many shuttle runs with time left as possible