WARM-UP
2 ROUNDS
:30 Lying Banded Hamstring Stretch (R) / (L)*
:30 Alt Groiners
*Band around midfoot, lay back and extend banded leg up leaving other leg on the ground
AMRAP x 7 MINUTES
10 Scap Push-Ups
10 Single DB Sumo Deadlift
20 High Knees in Place
20 Butt Kickers in Place
WORKOUT
AMRAP x 9 MINUTES
15 DB Sumo Deadlifts (50/35)|(35/25)
15 Push-Ups
200m Run
-Rest 1:00-
AMRAP x 6 MINUTES
10 DB Sumo Deadlifts
10 Hand Release Push-Ups
100m Run
-Rest 1:00-
AMRAP x 3 MINUTES
Max DB Renegade Row
(Score is Rounds + Reps)
FINISHER
2-3 SETS
10 Slow DB Romanian Deadlift
10/10 Slow Single Leg Glute Bridge
(No Measure)
Goal – Hold onto the Sumo Deadlift unbroken every round, choose two different options for Push-Ups, and try to hold on for as long as possible on the Renegade Rows!