12.15.21. Renegade – 50:50

Coaches Note: Only use finisher if time remains or as extra credit.

Mobilty – one L of turf (5 min)

Open the gate

Cradle walk

Standing: 20 sec. each

leg swings- lateral & front to back; ankle circles

Activation 20:10 x2 

Cossack squat

MB jump slam

Partner high 5 plank


Partner MB side toss

Workout 1:  2 groups: Row & Bike 

Group A

Partner 1: Rows alternate w/ kb OH farmer’s walk(R) 1L & kb OH farmer carry (L) 1L + Ab Mat Sit Ups until row is complete

Partner 2: 200m; 400m; 600m; 400m; 200m

Group B

Partner 1: Air Bikes alternate with lateral walking push-ups – 1 L of turf + alternating lunges until Bike is complete

Partner 2: Air Bike: 1 min., 2 min., 3 min., 2 min., 1 min.

***Groups switch

Workout 2: EMOM 2 Rounds (10 min)

M1-8 MB figure 8’s + reverse plank hold to :40

M2-7 burpees w/ push up


M4-10 DB Thrusters + high knees until :40 mark

M5-15 sit outs

Finishers (2 sets) (10 min)

10 ea. Cat/Cow                                      10 Down dog push ups

5 ea. All 4’s Thoracic twist              10 ea. Side planks w/ arm crunch