3.27.24. Renegade – 50:50

WARM UP

5 Minutes General Mobility

-then-

E:30 on :30 x 5 Minutes:

  • 2 down back sprints

MOBILITY

:30/:30 hip/leg swings
1:00/1:00 calve stretch
1:00/1:00 static hamstring stretch

PART I.

EMOM x 30 Minutes:

  • M1 – 10 hanging leg raises
  • M2 – 8 stiff legged barbell deadlifts
  • M3 – 12 bicep curls
  • M4 – 12 cossack squats
  • M5 – 8 pull-ups
  • M6 – 12 db skull crushers

PART II.

12 Min AMRAP

  • 15 wall ball
  • 100 singles
  • 15 plate sit-ups
  • :30 air bike