4.7.18. Renegade – 50:50

WARM UP

*HAVE ROWERS SET UP BEFORE CLASS STARTS ON RUBBER (NOT TURF)

(20 min)

  • 500m EASY row + 2L walking kb good mornings + 15 air squats
  • 500m MEDIUM row + 2L soldier walks + 10/10 rev. lunges
  • 500m FAST row + 2L active sampson + 10/10 lateral lunges

-then-

  • 90s tactical frog stretch
  • 60s/60s hamstring stretch

PART I.

(24 min)

A. 4 Rounds Of:

  • 20/15/10/5 Back squat – go up in weight by at least 20 lb total each set
  • 5/5 DB Hang snatch
  • rest 60 sec

B. 2 Rounds Of:

  • 1:00 max push ups
  • 1:00 rest
  • 1:00 max kbs
  • 1:00 rest
  • 1:00 max plate accordion crunches
  • 1:00 rest

PART II.

(16 min)

4 Rounds Of:

  • 1:00 box jumps (or step-ups for modifications)
  • 1:00 hard row (or elyptical for modifications)
  • 1:00 plank
  • 1:00 rest