10.16.23. Renegade – Strength

WARM UP

2 Rounds (1 Min Ea):

  • singles
  • empty sled push
  • wall sits
  • KGSU
  • side lunges
  • rower

MOBILITY/FLEXIBILITY

1:00/1:00 couch stretch
1:00/1:00 lying figure 4

STRENGTH

A. Series – 5 Rounds:

  • 6 deadlifts
  • 10 dbl kb cleans
  • :30/:30 side planks
  • rest :90

B. Series – 3 Rounds:

  • 8/8 db step ups
  • 15 db pull-overs
  • 10 barbell curls
  • rest 1:00

C. Series – 3 Rounds:

  • 8.8. DB Rows
  • 10.10. Alt. DB Curls
  • 12 KB Good Mornings
  • Rest :30