7.31.24. Renegade – 50:50

WARM UP

3 Rounds Of:

  • 1st round – :60 singles + 1 easy parking lot lap
  • 2nd round – :60 singles + 1 moderate parking lot lap
  • 3rd round – :60 singles + 1 fast parking lot lap

MOBILITY

:60/60 static hip flexor stretch
:60/60 static hamstring stretch

PART I.

Run 1/2 mile (around building 3 times)

15-12-9 Of:

  • barbell highpull
  • push ups
  • plate sit-ups

Run 1/2 mile 

-then rest 4 minutes between part I/II

PART II.

EMOM x 20 Min

  • M1 – 10 cal rows
  • M2 – 5 burpees
  • M3 – 10 ab mat sit-ups
  • M4 – 5 pullups