11.24.18. Renegade – 50:50 – Renegade Personal Training & Fitness

:30 EA
jumping jacks
side lunges
act. spiderman
mountain climbers
air squats
act. sampson
wide outs
down dog pushups
Cossack squats

3 Rounds Booty Bands:
15 monster band front squats
20/20 mini band clamshells
15 monster band good mornings
down/back lateral band walk

1:00 bottom squat hold

(20 min)

8 Rounds

:20 empty bar squats for speed – out of rig on rubber flooring
:10 rest
:20 singles
:10 rest

*rest 1:00

8 Rounds

:20 KBS
:10 rest
:20 box jumps
:10 rest

*rest 3:00 before starting PART II.

AMRAP 18 Min

:60 8% incline TM run
2L prisoner lunges
:60 rower
2L Heavy DB Farmer Carry
:60 down backs on turf
2L OH Plate Carry