1.26.22. Renegade – 50:50

Warm Up

  • 2 lengths high knees
  • 2 lengths butt kicks
  • 2 lengths karoaka
  • 2 lengths karoaka + high knee

-THEN-

E:30 on :30 x 10 Minutes

  • 1 down back sprint + 5 air squats

PART I:

EMOM x 15 Min

  • M1 – Jump rope until 40 sec mark
  • M2 – 8 Pull ups
  • M3 – Row until 40 sec mark

PART II:

5 Min AMRAP 5/4/3/2/1 reps of:

  • KB Swings (HEAVY)
  • KB Goblet squats
  • Push ups
  • 15/15 banded core twists
  • 30 Mountain climbers

Rest 1 minute

7 Min AMRAP 25/15/10 of:

  • Wall balls
  • Knee grab situps
  • Supermans

Rest 1 minute

Complete:

  • 500 Meter Row (FAST)
  • 200 Jump Rope

Rest 1 minute

E:30 on :30 x 10 Minutes:

  • M1 – 1 Down Back Sprint
  • M2 – 1L HEAVY farmer carry