7.10.19. Renegade 50:50

WARM UP

4 Rounds:

  • 50 singles
  • max hold bent arm hang
  • 5 box jumps

MOBILITY

SMR – 1:00 Each: calves, lats

PART I.

With a partner for time (run together/split reps):

  • 100 wall balls
  • run 200M
  • 50 power cleans
  • run 200M
  • 50 db push press
  • run 200M
  • 50 pull-ups
  • run 200M

PART II.

1600M Run

Then – 4 Rounds Of:

  • 10 burpees
  • :20 left-side plank
  • :20 reverse plank
  • :20 right-side plank
  • :20 front plank