7.22.20. Renegade – 50:50

WARM UP

1 Big Block Run

-then-

5 Min General Mobility

-then-

2 Rounds Booty Bands

PART I.

15 Minute AMRAP

  • 10 db clean + jerk
  • 2L karoka
  • 10 HR push ups
  • 3L karoka
  • 10 med ball slams
  • 4L karoka
  • 10 ab wheel
  • 5L karoka

PART II.

20 EMOM x 20 Minutes:

  • M1 – :30 hard row
  • M2 – 2 full lengths plate push
  • M3 – 75 singles
  • M4 – 100M sprint
  • M5 – :30 mountain climbers