1.22.24. Renegade – Strength

WARM UP

2 Rounds:

  • :30 glute bridge
  • :30 bird dogs
  • :30 air squat + calf raises

MOBILITY

1:00/1:00 pigeon pose
:90 tactical frog
1:00/1:00 couch stretch

STRENGTH

A. Series:

  • 12/10/10/8 back squats
  • 2L double kb oh carry
  • rest 1:00

B. Series – 3 Rounds:

  • 8/8 db lunges
  • 10 slide board leg curls
  • 10 hollow rocks
  • rest 1:00

C. Series – 3 Rounds:

  • 10/10 power box step-ups
  • 1:00 wall sit
  • 20 plate Russian twists
  • rest 1:00