5.1.24. Renegade – 50:50

WARM UP

5 Minute Slide Push Relay

-then-

2 Rounds:

  • 5 pushups
  • 10 double kb rdl
  • 15 air squats

MOBILITY

1:00/1:00 smr calves
1:00/1:00 smr IT bands
1:00/1:00 stretch calves

PART I.

A. 1:00 max bench press

B. 3:00 on 2:00 off x 3 rounds:

  • 20 back squats
  • 10.10. alt db clean
  • situps until time completes

C. 2:00 on 1:00 off x 3 rounds:

  • 8.8. alt db snatch
  • 15 med ball slams
  • prisoner lunges until time completes

PART II.

15 Minute you go I go partner amrap

  • 100m sprint
  • 20 total med ball ab toss