11.20.20. Renegade – Strength

Warm Up

  • 5 Minutes general walking mobility (coaches choice)
  • Line Drills: 20 sec drills + 4 width of gym down backs after each line drill
    • 1-2
    • 1-3
    • 1-4
    • 2-3
    • 1-2-3-4
    • 2-1-4-3
  • Stretch
    • 90s Childs pose
    • 60s/60s pigeon pose

Strength #1

(12-15 min)

a1. 3×12 Barbell Back Squats

a2. 20 banded underhand rows

a3. 15 db shoulder rotation

*rest 60s

Strength #2

(12-15 min)

b1. 3×10 pull ups

b2. 3×12 barbell upright rows

b3. 3×15 db skull crushers

*rest 60s

METCON

Get as far up the ladder as you can in 12 minutes:

  • 2.2.2.2.3.3.3.3.4.4.4.4.5.5.5.5…….continue adding 1 rep each round
  • prisoner lunges (per side)
  • box jumps
  • turf sprints
  • butterfly sit ups