1.10.20. Renegade – Strength

WARM UP

30:10 x 3 Rounds Ea:

a. neg. push-ups + neg. air squats
rest 1:00
b. supermans + planks
rest 1:00

MOBILITY

1:00/1:00 rig chest stretch
1:00/1:00 pigeon pose

STRENGTH

A. 3 Rounds:

*1 warmup set back squats

  • 3 x 12 back squats
  • 2L dbl. kb oh carry
  • rest 1:00

B. 3 Rounds:

  • 2L oh barbell lunges
  • 15 ball leg curls w. tempo 3-1-3
  • 8/8 2-step-side shuffle med ball lateral toss
  • rest 1:00

C. 3 Rounds:

  • 12 db chest press
  • 10 db chest flys
  • 15 box dips
  • rest 1:00