4.3.24. Renegade – 50:50

WARM UP

3 Rounds Of:

  • 10/10 quadruped opp A/L raise
  • 5 plank pushups
  • 10 KGSU
  • 5/5 sit-outs
  • 5 infant squats

PART I.

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

  • 30 KBS
  • 20 air squats
  • 15 knees to chest
  • burpees until time completes

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

  • 30 sit-ups
  • 20 sit-outs
  • 15 leg drops
  • down backs until time completes

PART II.

With a 15 Minute Clock Perform 3 Rounds (clock does not stop)

  • 1:00 alt step-ups
  • 1:00 rower sprint
  • 1:00 trx/ring rows
  • 1:00 singles
  • 1:00 rest