4.19.23. Renegade – 50:50

x 3
1:00 wall sits
1:00 singles
1:00 plank

-then-

2L high knees
2L karoka
2L butt kicks
2L karoka high knee

MOBILITY

:60/60 pigeon pose
:60/60 lying fig. 4 stretch

PART I.

For 15 Minutes Perform:

  • 4 down back sprints
  • 10 side plank crunches – R
  • 10 side plank crunches – L
  • 4 down back sprints
  • 10 kgsu
  • 10 supermans

PART II.

EMOM x 24 Minutes

  • 10 bosu burpee then hop – over
  • 2L TRX sled drag
  • 6/6 oh plate lunges
  • 10 med ball wall ab toss
  • 16 sit-outs
  • row until :30 mark
  • 10 db squat curl press
  • 15 American KBS