9.25.19. Renegade – 50:50

WARM UP

5 Minute Partner Shuttle Run

MOBILITY/FLEXIBILITY

1:00/1:00 couch stretch
1:00/1:00 calve stretch

PART I.

a. 60:30 x 4 Rounds:

  • box jumps + double kb rdl’s

REST 2:00 after 4 Rounds

b. 40:20 x 4 Rounds:

  • alt. Kbs + alt. side lunges

REST 2:00

c. 20:10 x 4 Rounds:

  • kb clean – R + kb clean – L

REST 2:00

PART II.

20 Minute AMRAP “You-Go-I-Go”

  • 15 band peg squat jumps
  • 200M Row
  • 12 wall ball
  • 200M med ball run
  • 9 butterfly sit-ups