11.14.22. Renegade – Stregnth

WARM UP

8 Rounds Of:

  • 2L partner banded high knees
  • 10 toe rock planks

MOBILITY

:90 tactical frog
:30/30 fire hydrants
:30 roll back to v-reach

STRENGTH

A. Series – 4 Rounds

  • 6 back pause squats w. tempo 3-3-1
  • 10 feet elevated push-ups
  • 8/8 SA db rows
  • rest :60

B. Series – 3 Rounds

  • 10/10 RFE split squats
  • 12 bench hip thrusts
  • 15 db rear delt flys
  • 20 + monsterband tri-ext
  • rest :30

C. Series – 3 Rounds

  • 10-15 db hammer curls
  • 8 upright rows
  • max hand stand hold
  • 8/8 SA kb oh sit-up
  • rest NA