1.29.24. Renegade – Strength

1.29.24. Renegade – Strength

Posted on by Ryan Branson

WARM UP

2 Rounds Booty Band:

  • 15/15 mini band clamshells
  • 15/15 mini band prone glute ext.
  • 15 min band air squats
  • 15/15 mermaid sit-ups

MOBILITY

:90 tactical frog

STRENGTH

A. Series – 4 Rounds:

  • 1 warm-up set back squats
  • 10 pause-back squats with 3 sec bottom pause
  • 15 ab wheel/slide board abs
  • rest :90

B. Series – 3 Rounds:

  • 8/8 db lunges – heavier than last week
  • 8/8 renegade rows
  • 10 hollow rocks
  • rest 1:00

TEAM CONDITIONING

  • 12 minutes sled push relay
  • 2 teams/1 on each end of turf
  • 1L each until time complete