4.25.18. Renegade – 50:50

WARM UP

(20 min)

Coaches Note: This will take the entire hour. Be on point with timing and transitions.

3 Rounds of: :60 singles + 10 squat jumps + 10 supermans

3 Rounds of: :30/:30 alternating singles + 10 monster band OH press + 10 monster band upright rows

3 Rounds of: :20/:20 single leg singles + 10 squat jumps + 10 supermans

-then-

:60/:60 banded front rack stretch

 

PART I.

(18 min)

A1. 4/3/3/2 Bench Press

A2. 6 Barbell Cleans

A3. 4 Max Height Box Jumps

*Rest 60s

B1. 3×4/4 KB Lunge to snatch

B2. 15 Banded High Pull

B3. 20 Banded Tricep – Ext.

*Rest: 0

 

PART II.

(20 min)

*Perform 8 rounds of 20:10 = 4 minutes of each group, then rest 1 minute and rotate onto next exercise. Stagger class members starts

  • TABATA – DB Thrusters
  • Rest 1 min
  • TABATA – Sit-ups or Ab Dolly
  • Rest 1 min
  • TABATA – Cal Rows
  • Rest 1 min
  • TABATA – Box jumps or Squat jumps
  • Rest 1 min