7.28.18. Renegade – 50:50

WARM UP

(9 min)

3 Rounds Of:

  • 1st round – :60 easy row + 1 easy parking lot lap
  • 2nd round – :60 moderate row + 1 moderate parking lot lap
  • 3rd round – :60 fast row + 1 fast parking lot lap

MOBILITY

(4 min)

:60/60 static hip flexor stretch
:60/60 static hamstring stretch

PART I.

(est. 18 min)

Run 1/2 mile (around building 3 times)

15-12-9 Of:

  • barbell high pull
  • air squats
  • plate sit-ups

Run 1/2 mile 

-then rest 4 minutes between part I/II

PART II.

EMOM x 20 Min

  • M1 – 8 cal rows
  • M2 – 8 burpees