11.11.21. Renegade – Barbell Foundations

WARM UP

E :30 on :30 x 7 minutes

  • M1 – 1 downback sprint
  • M2 – 5 Pushups + 5 air squats

-then-

3 Rounds – Empty Bar Warm Up

MOBILITY

  • 1:00/1:00 couch stretch

STRENGTH

Deload Week

A. Front Squat

  • Set 1: 5 43ps @ 40%
  • Set 2: 5 reps @ 50%
  • Set 3: 5 reps @ 60%
    • of your 90%

B1. 3×12 slide board leg curls
B2. 3×10 barbell hip thrusters

WOD

Every :90 for 10 sets

  • 4 pullups
  • 8 pushups
  • 12 KBS