6.6.18. Renegade – 50:50

WARM UP

  • 6 Burpees (burpee challenge)
  • 20 pvc pass throughs
  • 10/10 pvc lateral flexion
  • 10/10 alt pvc hamstring stretch
  • 15 pvc OHS
  • 2L pvc OH lunge + twist
  • 2L pvc SL touchdown & reach

-then-

:60/60 banded lat stretch
:60/60 calve stretch

PART I.

  • 800M Run (2 times around)
  • 21 Barbell Clean + Press
  • 17 OH Plate Sit-ups
  • 13 Knees – to – elbows
    *rest 60s
  • 800M Run
  • 21 Barbell Clean + Press
  • 17 OH Plate Sit-ups
  • 13 Knees – to – elbows
    *rest 60s
  • 400M Run
  • 13 Barbell Clean + Press
  • 9 OH Plate Sit-ups
  • 5 Knees – to – elbows
    *rest 30s
  • 13 Barbell Clean + Press
  • 9 OH Plate Sit-ups
  • 5 Knees – to – elbows

REST 3 MINUTES

PART II.

Amrap with time left

  • 500M Row
  • 200 singles
  • 20 Wall Ball
  • 15 KBS
  • 10 Pull Ups