9.6.23. Renegade – 50:50

WARM UP

:90/90 SMR IT Band
:90/90 SMR Calves
:30 Roll back – to – v – reach

PART I.

With a partner, You-Go-I-Go 4 RFT:

  • 400M Run (run together) – then – right into:
  • 300M Row
  • 3L Heavy Sled Push
  • 12 DB Thrusters
  • 9/9 Plate Low-High Chops
  • 6 Barbell High Pull

PART II.

:30 Go’s x 3-4 Rounds:

  • ab wheel
  • hollow hold
  • bird dogs