8.15.18. Renegade – 50:50

WARM UP

(10 Min)

a) 2 min cal row
b) 1L Ea. – F. groiners, R. groiners, walking SL RDL, Side Lunge – L, Side Lunges – R
c) Everyone Together

  • 10 down dog push ups
  • 10/10 alt lunges
  • 10 KGSU
  • 10 Supermans

MOBILITY

:90/90 Banded Front Rack Stretch
:60/60 Static Hip Flexor Stretch

PART I.

5 Min Of: 5/5 Heavy KB Snatch + 4L Plate Push (turf width) + 10 ab wheel

-Then rest 2 Min

5 Min Of: 10 – 2 Arm KB High Pulls + 4L Plate Push + 15/15 banded chops

-Then rest 2 Min

5 Min Of: 10 – 2 Arm KB Cleans + 4L Plate Push + 15 butterfly sit-ups

-Then rest 2 Min

PART II.

20 Min AMRAP

  • 1 Building Lap Run
  • 7 Barbell Thrusters
  • 7 Box Jumps
  • 7 Burpees