11.6.23. Renegade – Strength

WARM UP

5 Minutes General Mobility

-then-

2 Rounds:

  • 10/10/10 bent over db I’s, Y’s, T’s
  • 1:00 plank
  • 1:00 singles

STRENGTH

A. E2MOM x 20 Minutes:

  • M1 – 5 drop deadlifts + 3/3 heavy renegade rows
  • M2 – 6 pull-ups + 10 med ball slams

B. Series – 3 Rounds:

  • 8/8 barbell rev. lunges
  • 10 dbl kb high pull
  • 8 EZ curl bicep curls
  • rest 1:00

C. Series – 3 Rounds:

  • 25 banded speed rows
  • 10 bench hyper extensions
  • 8-10 db hammer curls
  • 10/10 lateral med ball throws
  • minimal rest