7.12.23. Renegade – 50:50

WARM UP

4 Rounds:
50 singles
1/1 TGU

MOBILITY

:90 tactical frog
:90 wall – hip stretch (legs @ v-position)
:60/60 pvc front rack stretch

PART I.

For 20 Minutes Perform:

Round 1 – 8 barbell push jerk + 15 barbell skull crushers
Rest 1:00
Round 2 – 15 db bent-over quick rows + 15 barbell curls – empty bar
Rest 1:00
Round 3 – 8/8 kb goblet lunges + 10 box jumps
Rest 1:00

PART II.

Buy In = 20 KGSU

  • 400M med ball run
  • 1 rope climb (2 mod rope climbs)
  • 20 American KBS
  • 5 air squats
  • 400M med ball run
  • 1 rope climb
  • 15 American KBS
  • 10 air squats
  • 400M med ball run
  • 1 rope climb
  • 10 American KBS
  • 15 air squats
  • 400M med ball run
  • 1 rope climb
  • 5 American KBS
  • 20 air squats

Cash Out = 20 KGSU