2.23.22. Renegade – 50:50

Warm Up

SMR

  • 2 min t-spine
  • 90s low back
  • 90s/90s medial glute
  • 90s/90s lats

-then-

  • 90s Childs pose
  • 60s/60s pigeon pose

-then-

2 Rounds Of:

  • 4/4 kb 1/4 get ups
  • 7 down dog push ups

PART I.

5×6 heavy barbell bent over rows

5×1/1 kb Turkish get ups

*rest 60s

PART II.

5/4/3/2/1 (complete one group of exercises 5 reps to 1 rep before moving to next group

  • box jumps + sled push w. 90lb stack (turf lengths 5.4.3.2.1)
  • med ball thrusters + med ball push ups + hanging knees to chest
  • OH plate lunge (per side) + med ball sit-to-stand + med ball slams
  • cal rows + renegade rows (per side)