5.16.18. Renegade – 50:50

WARM UP

(11 Min)

Killers – slow
10 HR Push Ups
Killers – Medium
10 HR Push Ups
Killers – Faster
10 HR Push Ups
Killers – Fastest
10 HR Push Ups

-then-

:60/60 Banded Chest Stretch
:60/60 Pigeon Pose

PART I.

(27 Min)
A. Series: 12 Minutes to find Bench Press 1RM
B. Series:

  • B1 – 3×12/12 SA KB Bench Press
  • B2 – 20/20 Banded Chops
  • B3 – 12/12 SA KB Snatch
  • B4 – 15 Ab Wheel
  • Rest – 0

PART II.
4 Rounds Of:

  • 1 min – hard run
  • 1 min – hard row
  • 1 min – burpees
  • 1 min – strict KB sit ups
  • 1 min – rest