11.3.23. Renegade – Strength

WARM UP

  • X2: 1L kb good mornings + 20 db shoulder rotation 90/90 + 1L kb traveling swing + 20 KGSU
  • X2: 1L forward groiners + 20 db shoulder scaption + 1L reverse groiners + 20 supermans
  • X2: 1L bear crawl + 20 pushups + 1L inchworm + 20 leg drops

MOBILITY/FLEXIBILITY

1:00/1:00 banded shoulder stretch
1:00/1:00 hip flexor stretch

STRENGTH ENDURANCE

EMOM X 15 MINUTES:

  • M1 – 10 banded pushups + 10 American KBS
  • M2 – 4/4 alt. strict kb press + 10 med ball slams
  • M3 – 10 inverted bar/trx rows

CONDITIONING WOD

4 X 4 Minute AMRAPS

  • 15 db goblet squats
  • 30 sit-ups
  • 15 bent-over kb rows
  • max down back sprints until 4:00 completes

*Rest 2:00 between amraps