The Rocktown Renegade

….Because no one wants to get out of bed on a Saturday for a “short” workout.

Good Luck to our athletes participating in the GORUCK today at Massanutten!

“The Rocktown Renegade”

Min 1-7:59

50 KB Swings (1.5/1)

40 Ball Slams (20/15)

30 Ball Situps (20/15)

20 Front Squats (115/75)

10 Pullups

Min 8-11:59

No Dump Hang Cleans (115/75)

Every 30 seconds-3 hang cleans

Min 12-17:59

Run 800m

Min 18-19:59

50 Hand Release Push-ups

Min 20-30

As many rounds as possible of:

5 Shoulder to Overhead (115/75)

10 Deadlifts (115/75)

15 Bodyweight Squats