STRENGTH
(20 minute clock)
make up any strength test you missed last week
*if you didnt PR try one again see if you have a better day
*if you PRd everything, you will be doing a deload on any movement you feel like doing.
DELOAD IS
(OT2:00 x 8)
2 reps @60% of 1RM
WOD
(AMRAP in 7)
2-4-6-8-10-12-14 etc..
burpees
*after each round of burpees do 12 V-Ups
*continue up the ladder of burpees until time runs out
*v-ups will always be 12 reps
FINISHER
PARTNER ROW
(6 rounds)
400 meter row sprint
*alternate turns, you rest while partner goes
*you will get 3 rows each to make up the teams 6 rounds
*should be all out sprint each round
renegade-training-systems.com 