5.15.24. Renegade – 50:50

WARM UP

Killers – slow
10 Plank Push Ups
Killers – Medium
10 Plank Push Ups
Killers – Faster
10 Plank Push Ups
Killers – Fastest
10 Plank Push Ups

-then-

:60/60 Banded Chest Stretch
:60/60 Pigeon Pose

PART I.

4 Rounds Of:

  • 12/12 SA KB Chest Press
  • 20/20 Banded Chops
  • 10/10 SA KB Push Jerk
  • 15 Ab Wheel
  • 8/8 SA KB Snatch
  • 10 Leg Raises
  • Rest 1:00

PART II.

With a 20:00 Clock, Clock Does Not Stop:

  • 1:00 – hard run
  • 1:00 – hard row
  • 1:00 – box jumps
  • 1:00 – burpees
  • 1:00 – rest