2.21.24. Renegade – 50:50

WARM UP

Ladder Drills x 4 Sets Each:

  • high knees
  • forward moving in-in-out-out
  • lateral high knees (2/2)
  • SL hops (2/2)
  • 2 feet hops

MOBILITY

:90 Tactical frog
1:00/1:00 1/2 knee hip flexor stretch

PART I.

EMOM x 25 Minutes:

  • M1 – 10 BB push press
  • M2 – :30 side shuffle – turf width
  • M3 – 10 double db snatch
  • M4 – :30 singles
  • M5 – 20 banded bicep curls

REST 4:00 Between Part I/II

PART II.

20 Minute AMRAP

  • 8 lengths shuttle run
  • 10 hanging knees to chest
  • 10 wall ball
  • 4 lengths grapevine
  • 10 hollow rock
  • 10 over the shoulder dead bounce med ball
  • :30 side plank – R
  • :30 side plank – L