3.18.20. Renegade – 50:50

Warm Up

**Coaches note: divide class in half(1/2 starting on rowers, bike/treadmills & 1/2 starting on booty bands)

  • 2 minute max cal on bike/row/treadmill
  • Booty Bands x 2
    • 20 monster band air squats
    • 20 monster band good mornings
    • 20 ea side monster band hip/knee extension
    • 20 mini band clamshells

Part I:

15 Min Calorie AMRAP “you-go-I-go” style

  • P1: 5 calorie rows/bike
  • P2: plank until p1 complete
  • P3: crunches with feet up until p1 complete

-THEN-

10 Min AMRAP

  • Minute 1 – 1 broad jump + jump rope until M1 is complete
  • Minute 2 – 2 broad jumps + jump rope until M2 is complete
  • Minute 3 – 3 broad jumps + jump rope until M3 is complete
  • Minute 4 – 4 broad jumps + jump rope until M4 is complete

***Same format for all 10 minutes

REST 4 minutes and stretch until Part II begins

Part II:

One-minute rounds x 24 minutes (6 total rounds)

A: 1 round of: 15 air squats + 10 push ups + 5 heavy American kb swings

B: 10 Hang power snatch (75/55)

C: Treadmill sprint on 6% incline

D: Rest 1 minute