4.10.19. Renegade – 50:50

WARM UP

2 Rounds:

  • 10/10 SL glute bridges
  • 10/10 quadruped opposite arm/leg raise
  • 10/10 SL squat
  • 10 kb goodmornings

+

5 Min General Mobility – coaches choice

PART I.

3 x 6 Minute Rounds

A. DB Area:

  • 5-4-3-2-1 renegade rows
  • 100-100-100-100-100 singles

REST 1:00

B. Turf Area: 6 Min AMRAP

  • 30 total side lunges
  • 15 sit-ups
  • 7 wall balls

REST 1:00

C. In front of Rig: EMOM x 6 Min

  • 10 KBS + 4 box jumps

REST 1:00

PART II.

Sprint Relays (groups of 2-3)

  • Round 1 (4 x each partner) – med ball carry sprint D/B
  • Rest 1:00
  • Round 2 (4 x each partner) – sprint D/B + 5 med ball slams
  • Rest 1:00
  • Round 3 (4 x each partner) – med ball carry side shuffle D/B
  • Rest 1:00
  • Round 4 (4 x each partner) – sprint D/B to 5 burpees