7.31.19. Renegade – 50:50

WARM UP

  • 50 singles + 1L dyn. hip ext. rot. + 2L high knees
  • 50 singles + 1L dyn. quad + 2L butt kicks
  • 50 singles + 1L traveling SL RDL + 2L karoka
  • 50 singles + 1L traveling hamstring + 2L high knee skip

-then-

2 Rounds:

  • 15 monster band OH press
  • 10 air squats

PART I.

4 RFT (24 min cap)

  • 20 barbell shoulder to overhead (M=75lb start/W=55lb start)
  • 15 back squats -build weight each set (M=95lb start/W=85lb start)
  • 20 box jumps

REST 4:00

PART II.

25 Minute AMRAP

  • 500M Row
  • 10 ab wheel
  • 800M Run (x3 around)
  • 2L Turf Prisoner Lunges