7.1.20. Renegade – 50:50

WARM UP

x 4 Ladder Drills + 10 Reps on Push-ups + :30 mobility bar

  • high knee skip + push ups + PVC OHS
  • Ickey shuffle + HR push ups + PVC pass throughs
  • lateral in-in-out-out (x2 L/R) + down dog pushups + PVC good mornings
  • SL hops (x2 L/R) + wide stance push ups + PVC alt. SL RDL

MOBILITY/FLEXIBILITY

1:00/1:00 pigeon pose
:30/:30 T-spine floor trace

PART I.

1 Round Of: 800M run (3 x around)
2 Rounds Of: 10 inverted barbell rows + 5/5 med ball chop lunges
3 Rounds Of: 10/10 SA KB snatches + 10 box jumps +4 burpees
2 Rounds Of: 10 med ball push ups + 10 med ball jump slams
1 Round Of: 800M run (3 x around)

PART II.

Group A – x 3 Rounds Each:

P1 (pacer)

  • 15 – 25lb plate sit-ups (straight arms)
  • 10 tuck jumps
  • 15 slide board body saw
  • 10 squat jumps

P2 – Row like hell until P1 is complete

Group B: pyramid

  • singles – 50/100/150/100/50

+

  • 1/1 Turkish get-ups