9.9.20. Renegade – 50:50

WARM UP

1 Big Block Run

-then-

25 pushups
25 KGSU
25 air squats

MOBILITY

1:00/1:00 SMR calves
1:00/1:00 calve stretch

PART I.

A. 3 Minutes On/2 Minutes Off x 3 Rounds:

  • 20 back squats
  • 15 american KBS
  • sit-ups until time completes

B. 3 Minutes On/2 Minutes Off x 3 Rounds:

  • 20 barbell sumo deadlift high pull
  • 8/8 SA KB snatch
  • prisoner lunges until time completes

PART II.

15 Minute AMRAP – Parnters – you go I go

  • 200M sprint
  • 20 total box jumps – alt. each rep
  • 20 total med ball ab toss – alt. each rep
  • 20 total wall ball – alt. each rep