9.5.18. Renegade – 50:50

WARM UP

(15 min)

4 x’s Ea Ladder Drill

a) high knees
a) wide-outs
a) lateral in-in-out-out (2/2)

-then- 1 round med ball parter 1/2 kneeling lateral toss (10/10 ea side) + 10 push ups

b) forward moving in-in-out-out
b) ickey shuffle
b) lateral high knees (2/2)

-then- 1 round med ball seated lateral toss (10/10 ea side) + 10 push ups

c) 2 feet skier hops
c) tuck jumps
c) ali’s (2/2)

-then- 1 round med ball standing lateral toss (10/10 ea side) + 10 push ups

MOBILITY

:60/60 banded lat stretch

PART I.

3 minutes on/2 minutes rest x 4 rounds of:

  • 20 total front rack kb lunges
  • 15 pull ups
  • 10 american KBS
  • air squats until time completes

PART II.

:60 go’s until time complete

  • 6% incline TM sprint
  • jackknives
  • banded thruster
  • row
  • floor wipers
  • banded high pulls
  • singles
  • KGSU
  • banded chest press