1.20.23. Renegade – Strength

WARM UP

Coaches Choice – General Mobility 5 Minutes

+

3 x :30 Go’s:
Kneeling banded twists – R
Kneeling banded twists – L
Butterfly sit-ups
Supermans

STRENGTH

A. Series – 4 Rounds:

  • 6 bench press (90/145)
  • 10 barbell rows
  • rest :90

B. Series – 4 Rounds:

  • 2 power clean + 2 squat cleans
  • 8 elevated bar push-ups
  • 10 slide board body saws
  • rest 1:00

C. Series – 4 Rounds:

  • 15 empty bar bicep curls
  • 8-10 barbell upright rows
  • 20/20 med ball step-ups
  • rest :30