9.22.18. Renegade – 50:50

WARM UP

(5-7 min)

2L EA:

  • kb walking good mornings
  • soldier walks
  • walking air squats
  • alternating SL RDL
  • bear crawl
  • quad & reach stretch

MOBILITY

(5 min)

:60/60 banded front rack stretch
:60/60 banded lat stretch
:60 Childs pose

PART I.

(26-28 min)

6 Rounds Of:

  • Ex. #1 – :40 Alternating KB SA Snatch
  • Rest :20
  • Ex. #2 – :40 Knee Grab Situps
  • Rest :20

*Rest 3 minutes after 6 Rounds

4 Rounds Of:

  • Ex. #1 – :30 American Kettlebell Swings
  • Rest :15
  • Ex. #2 – :30 Med Ball Slams
  • Rest :15

*Rest :90 after 4 Rounds

2 Rounds Of:

  • Ex. #1 – :20 Alternating SA KB Cleans
  • Rest :15
  • Ex. #2 – :20 High Knees In Place
  • Rest :15

*REST :90 Between Part I./II.

PART II.

20 Min AMRAP (or with time left)

  • 500M Row
  • 5L Empty Sled Push
  • 50 Singles