11.1.23. Renegade – 50:50

WARM UP

2 Rounds:

  • 5/5 alt. side lunges
  • 1L act. sampson
  • 10 supermans
  • 1L trav. fig 4

-then-

7 minutes of:

  • 4L shuttle run
  • 10 air squats
  • max plank hold

MOBILITY/FLEXIBILITY

1:00/1:00 pigeon pose
1:00/1:00 1/2 knee towel shoulder stretch

PART I.

2 Rounds Of: :30 singles + 8/8 SA KB snatch to lunge + 8 box jumps
Rest 1:00 (after 2 rounds)
2 Rounds Of: :30 singles + 6/6 SA KB squat clean + 8/8 ice skaters
Rest 1:00
2 Rounds Of: :30 singles + 6/6 SA KB clean + press + 8/8 split jumps
Rest 1:00
2 Rounds Of: :30 singles + 8 DBL KB snatch + 8 broad jumps
Rest 1:00

PART II.

20 Minute AMRAP w. :30 go’s

  • bosu sit-stand
  • hill incline sprint @ 6%
  • trx jack knives
  • wall ball
  • sled push
  • med ball cleans