General Warm-Up
Two rounds
Russian Step-Ups x 10 reps per leg
Tempo Push-Ups to Box x 5 reps @ 31X0
L-Seated Banded Row x 10 reps @ 21X0
Pronated Grip Bar Hang x 30 seconds
Two rounds:
4 Renegade Rows
4 Box Jumps
4 Box Step Ups
4 Push Ups
REST 1 MINUTE
(Second round at a faster cadence then first)
Long Conditioning
For time:
40 Renegade Rows (Push Up + Row Left + Push Up + Row Right)
40 Box Jumps
30 Kettlebell Swings
30 Dumbbell Floor Press
30 Box Jumps
20 Dumbbell Box Step-Ups
20 Dumbbell Floor Press
20 Box Jumps
Goal < 20 Minutes
Time Cap – 25 Minutes