3.17.18. Renegade – 50:50

WARM UP

(14 min)

:30 go’s

  • jumping jacks
  • quad stretch (per side)
  • inch worm
  • down dog push ups
  • hamstring stretch (per side)
  • spiderman
  • sampson (alternating)
  • air squats

-then-

3 rounds of:

  • 75 bicycle abs
  • 50 crunches with feet up
  • 25 alt. single leg raise & crunch

PART I:

(24 min)

6 Rounds of a barbell complex of:

  • 5 hang cleans
  • 5 squat hang cleans
  • 5 push press
  • 5 back squats
  • 5 bent-over rows

*rest 2 minutes after each round

PART II:

FOR TIME

  • 21 barbell high pulls (85/55)
  • 21 hr push ups
  • 15 high pulls
  • 15 hr push ups
  • 9 high pulls
  • 9 hr push ups
  • 21 plate accordion crunches (25/15)
  • 2 lengths bear crawl
  • 15 plate accordion crunches
  • 2 lengths bear crawl
  • 9 plate accordion crunches
  • 2 lengths bear crawl

-then-

2,oooM row or treadmill run to equivalent of rower (IF TIME ALLOWED)