9.11.24. Renegade – 50:50

WARM UP

(est. time = 12 min)

3 Rounds Of: (1st Round: 60s, 2nd Round: 40s, 3rd Round: 20s,  – INCREASE INTENSITY & SPEED EA ROUND)

  • max cal rows
  • air squats
  • jump rope
  • push ups

MOBILITY

(est. time = 7 min)

:60/60 couch stretch
:60/60 wall calve stretch
:60/60 banded lat stretch

PART I.

(18-20 min)

5 Stations
Round 1 = :60

Round 2 = :45
Round 3 = :30
Round 4 = :15
*Clock does not start until each person is ready at their stations. Aloow 1 min rest after each round.

Station #1 – wall ball
Station #2 – alternating Kettlebell Swings
Station #3 – box jumps
Station #4 – med ball push ups (hands on dynamax med ball)
Station #5 – alt. prisoner lunges

*rest 3-4 minutes between part 1/2

PART II.

TABATA CORE (20:10 x 6 rounds each)

a) bicycle abs + supermans
*rest :60 after 8 rounds
b) alternating banded twists (fixed to rig) + lying leg raises (leg drops)
*rest :60 after 8 rounds