10.20.20. Renegade – Interval

WARM UP

:30 Go’s X 3 Rounds:

  • negative pull-ups (no bands – jump up from box/bench)
  • anti band rotation press – R
  • anti band rotation press – L
  • SL squat – R
  • SL squat – L

MOBILITY/FLEXIBILITY

*Stagger if needed
:90/90 box/bench pigeon pose
:90/90 towel front rack stretch on 1/2 knee

STRENGTH

A. Series – 4 Rounds:

  • 8 sa db hang clean + jerk
  • 10 banded pushups
  • 2L double kb front rack lunges
  • rest :30

B. Series – 3 Rounds:

  • 15 db chest press
  • 6/6 renegade rows
  • 15 slide board leg curls
  • rest :30

C. Core Series – 3 Rounds:

  • :45 dbl kb oh hold
  • :15 rest
  • :45 dbl kb front rack hold
  • :15 rest
  • :45 seated plate Russian twists
  • :15 rest
  • :45 plate sit-ups
  • :15 rest/repeat