11.28.22. Renegade – Strength

WARM UP

5 Rounds Of:

4 down backs (8 total lengths)
10/10 side plank crunches
5 down dog pushups
10 KGSU

Flexibility/Mobility

:60/60 banded chest stretch
:60/60 banded front rack stretch
:60/60 couch stretch

STRENGTH

A. Series:

  • 5/4/3/2/1 Deadlifts (125/205)
  • Rest 2:00

B. Series – 4 Rounds:

  • 8 bench press (80/130)
  • 10/10 SA DB row
  • Rest :90

C. Series – 3-4 Rounds:

  • 10 seated L floor DB OH press
  • 2L DB lunge – bicep curl
  • 10 DB chest fly
  • 12 bench hyper extension