1.8.18. Renegade – Strength

Core Warm Up

X3 (12-15 min)

  • 15/15 Banded Chops
  • 15/15 Banded SL Raise – Pull over
  • 15 KGSU
  • 10/10 Mermaid Sit-ups

Stretch

  • 90s Tactical Frog
  • 60 sec Down Dog to Cobra

Strength #1

4 Rounds (24 min)

a1. 20 barbell squats

a2. 10 hanging leg raises

a3. 15/15 SA DB rows off benches

a4. 10 slide board abs

Strength #2

3 Rounds (9 min)

b1. 10/10 DB rev. lunges off plate

b2. 10/10 SA KB Snatches

 

METCON

Every 30 seconds for 6 minutes perform:

  • 5 MB Burpee slams
  • 5 tuck jumps