1.3.20. Renegade – Strength

1.3.20. Renegade – Strength

Posted on by Renegade Personal Training & Fitness

WARM UP

20:10 x 4 Rounds:

a) high knees in place + long lever planks
rest 1:00
b) wide-outs + bicycle abs
rest 1:00

MOBILITY

:30/:30 quadruped t-spine rotation with reach
1:00/1:00 static hamstring stretch
:90 tactical frog

STRENGTH

A. Series – 4 Rounds:

  • 15 back squats
  • 10 dbl db clean + jerk
  • rest :90

B. Series – 3 Rounds:

  • 15 bench press
  • 8/8 1/2 knee barbell landmine press (use barbell against brick wall)
  • 15 ball exchanges
  • rest 1:00

CONDITIONING

E :30 On :30 x 12 minutes:

  • m1 – alt. BW lunges
  • m2 – air squats
  • m3 – hr pushups
  • m4 – crunches with feet up