Level IV
Warm-up: 2rds, 10-jumping jacks, 10-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row
Renegade Rowing WOD: Row 5k, steady pace
OR
Running WOD: 6rds, 3 minute run/2 minute walk
Strength: 4 x 8 @ 60% of back squat
WOD:
*15 minutes of cardio. Choose your cardio, change speed, incline and/or resistance every minute up or down.
*Rest 5 minutes
*5rds, 15-box jumps (24/20), 15-front squats (135/95), 15-burpees
*Rest 5 minutes
*10 minutes of cardio. Choose a different cardio. Change speed, incline and/or resistance every minute up or down.
*5 minute cool-down walk either outside or on treadmill
Honor WOD: "Stephen Siller", Squad 1, 50-burpees, 20-front squats @ 80%, 50-burpees
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