6.13.18. Renegade – 50:50

WARM UP

(14 min)

500M Row
400M Run
13 Burpees

-then-

2 x’s each Ladder Drill

  • high knees
  • lateral high knees – R
  • lateral high knees – L
  • 2 feet hops
  • icky shuffle

-then-

:90 Childs pose
:60/60 pigeon pose
:30 down dog – cobra

PART I.

AMRAP 20 Min

  • 1 lot lap
  • 16 cal rows
  • 12 underhand pull ups
  • 8 (total) alternating db snatch (40/22.5)
  • 4 over the rower jumps

*REST 4 minutes between PART I/II if time allows

PART II.

Every 2 Minutes On The 2 Minutes for 20 Minutes

  • M1 – 10 Amer. KBS + 24 total Body Weight lunges
  • M2 – 15 KB Sumo Deadlifts + 15 butterfly situps