1.22.18. Renegade – Strength

1.22.18. Renegade – Strength

Posted on by Renegade Personal Training & Fitness

Warm Up

(14 Min)

SMR

  • 60s ea Lats
  • 60s T-Spine
  • 60s Low Back

Stretch

  • 90s ea Figure 4
  • 60s ea Banded lats

Activation

20s “Go’s” x 3 rounds

  • KB SA Snatch
  • KB Goblet Squats
  • Supermans

Group A: Strength

7 Rounds (20 – 23 Min)

  • 4 Barbell Push Press
  • 2 Turf Length Barbell Lunges
  • 5 Pull-ups

Group B: Conditioning

Alternate between rower & treadmill or elliptical. Group A is pacer. No more than 20 minutes. If time is left Group B rests until group A is finished.

  • 90s Rower
  • 90s Treadmill or Elliptical sprints