2.8.23. Renegade – 50:50

WARM UP

*Coaches choice – general walking mobility 5 Minutes

+

3 Rounds Of:
5/5 Side Lunges
10 Jackknives
10 Supermans
10/10 Mermaid Sit-ups

PART I.

Every 2:00 for 5 Rounds Perform:

  • 5 Barbell Squat Cleans + 7 Burpees + 9 Wall Ball

*Rest 2:00

Every 2:00 for 5 Rounds Perform:

  • 5/5 HEAVY SA KB Snatch + 7/7 Rainbow Slams + 9 Butterfly Sit-ups

*Rest 2:00

PART II.

4 Rounds Of (continuous):

  • Station A – 1:00 HARD Row
  • Station B – 10 Body Saw – Slide Board
  • Station C – 2 Wall Walks with 10 Second Hold
  • Station D – 2L Heavy Sled Push
  • Station E – 20/20 Banded Chops High to Low
  • Station F – 100 Singles