11.20.23. Renegade – Strength

WARM UP

5 Minuts General/Dynamic

STRENGTH

A. EMOM x 16 Minutes:

  • M1 – 4 deadlifts
  • M2 – 10 banded assisted plyo pushups + 5 American KBS

B. Pyramid Sets Of:

6/8/10/12/15

  • weighted step-ups
  • inverted bar rows
  • :45 plank pushups
  • rest 1:00

CONDITIONING

C. Sled Push Relays w. Time Left

  • group A on 1 side of turf; group B on other side of turf
  • 1L sled push (HEAVY) alternating members until time is up