11.13.23. Renegade – Strength

WARM UP

3 rounds – Partner Med Ball Series:

  • 5 Ea – med ball squat + toss
  • 5 Ea – med ball standing lateral throw
  • 5 Ea – med ball ab toss
  • :30/30 side plank

-then-

:90 Childs pose

STRENGTH

A. Series – 4 Rounds:

  • 6/6 barbell or db thrusters
  • 10 plyo push ups
  • 8/8 SA KBS
  • 8/8 RFE split squats
  • rest 1:00

B. Series – Ladder:

  • pull-ups 15-12-10-8-6-4-2
  • plate push 2L
  • db goblet squats 2-4-6-8-10-12-15

CONDITIONING

10 Minutes Partner “you-go-I-go”

  • cone killers (3 cones)