1.15.24. Renegade – Strength

WARM UP

5 Minutes Member Choice – SMR

-then-

2 Rounds Booty Bands:

  • 2L mini band lateral walking
  • 15 banded floor bridge
  • 15/15 banded hip ext.
  • 15 banded air squats

STRENGTH

A. EMOM X 20 MIN:

  • M1 – 10 deadlifts
  • M2 – 12 total kneeling alt. kb strict press
  • M3 – 15 UH trx rows
  • M4 – 12 barbell landmine rotation
  • M5 – 10 OH plate sit-ups

B. 3-4 Rounds:

  • 15 dbl db rows
  • 12 db pull-overs
  • 8 EZ curl bicep curls
  • rest 1:00

CONDITIONING

E30-on-30-seconds x 10 minutes:

  • 1 down back sprint