1.12.19. Renegade – 50:50

Warm Up

1L/ea. Lateral band walks
1L Forward band walks
1L Reverse band walks
10 HR push ups
2 Rounds:
15/ea. Clam shells
10 supermans

Mobility

60/60 glute SMR
60/60 hamstring stretch

PART I.

Partner You-go-I-go’s for 20 minutes
4L 1pl8 sled push while P2 wall sits
2L Banded sprints
15 Air squats
10 inverted BB rows

PART II.

3min on/2min off x 4 Rounds:

200m row
6 wall ball
10 MB slams
MB ab twists
SMR anything tight/sore