1.26.24. Renegade – Strength

Chipper Warm-up

  • 10 HR pushups
  • 5/5 act. sampson
  • 5/5 side plank w. leg raise
  • 10 total side lunges
  • 5 groiners
  • 5/5 plank w. hip ext.
  • 10 air squats
  • 10/10/10 bent-over I’s, Y’s, T’s

MOBILITY

1:00/1:00 rig chest stretch
1:00/1:00 rig lat stretch
1:00/1:00 rig calve stretch

STRENGTH

A. Series – 5 Rounds:

  • 8 bench press
  • 12 db rear delt flys
  • rest 1:00

B. Sereis – 4 Rounds:

  • 8 deadlifts
  • 10 box jumps 0r db squat jumps
  • 8/8 1/2 knee landmine rotation – switch legs after 8 full repetitions
  • rest 1:00

C. Series – 3 Rounds:

  • 10 double db bent-over rows – slow/controlled
  • 30 seated banded speed lat pulldowns
  • 20 SB stir the pot
  • rest 1:00