7.18.18. Renegade – 50:50

WARM UP

(6 min)

:60 inch worms + :30 kb strict sit ups + :15 wide-outs
:60 active sampson + :30 kb bottoms up squat/press + :15 high knees in place
:60 active spiderman + :30 kb alt. swing + :15 butt kicks in place

MOBILITY

:60/60 static hip flexor stretch
:60/60 calve stretch

PART I.

(30-35 min)

  • 200M sprint(2L under awning) + 8 burpees
  • 200M sprint + 8 burpees
  • rest 3 minutes
  • 400M run(1.5 times around building) + 8 burpees
  • 400M run + 8 burpees
  • rest 3 minutes
  • 800M run(3 times around building) + 8 burpees
  • 800M run + 8 burpees
  • rest 3 minutes

PART II.

4-5 RFT

  • 100 singles
  • 3 UH pull-ups
  • 100M OH plate carry
  • 5 max height box jumps
  • 15 jack knives