3.6.19. Renegade – 50:50

WARM UP

3 Rounds:

  • 2L lateral band walking
  • 20 wide-outs
  • 5/5 SL squat jumps
  • 5 down dog pushups
  • 1L active sampson

PART I.

A. 3 Minutes On – 2 Minutes Off x 3 Rounds:

  • 2L OH barbell lunges + 15 KBS + 10 plank pushups + burpees until time completes

B. 3 Minutes On – 2 Minutes Off x 3 Rounds:

  • 3/3 TGU + 5/5 Renegade rows + Overhead plate hold until time completes

PART II.

5 Rounds 30:30

  • Turf Lane – sprint-backpeddle
  • butterfly sit-ups
  • cones – side shuffle/burpee at each end
  • leg drops