9/9/16

Renegade Rows

Intermediate

Strength:                                          5 x 6

Floor press

* Pullups if not present on 9/8 *

Muscular Endurance                    10 Min AMRAP

1 Turkish get up / side

1 Kettlebell windmill / side

Metabolic conditioning:               70 Reps for time

Burpee box jump!

Beginner 

Strength:                                          5 x 8

Floor press

* Inverted rows if not present on 9/8 *

Muscular Endurance                     8 Min AMRAP

1 (half ½) Turkish get up / side

1 Kettlebell windmill / side

Metabolic conditioning:               50 Reps for time

Burpee step up!