10.8.18. Renegade – Strength

WARM UP

(17 min)

30:15 x 3 Rnds Ea. Group:

a) rotational push ups + alt. side lunges
rest :60 after 3 Rounds
b) alt. KBS + walkout plank & reach
rest :60
c) strict kb sit-ups + air squats
rest :60

MOBILITY

:60/60 pigeon pose
:60/60 banded lat stretch

STRENGTH

(35 min)

A. Series:

  • 10/10/8/8/6 – back squats (105/155)
  • 15 slide board leg curls
  • rest :90

B. Series – 3 Rounds:

  • 8/8 barbell rev. lunges
  • 6/6 alt. db snatch
  • 10/10 kb windmill
  • 12 db pullovers on bench
  • rest :60