11.7.22. Renegade – Strength

11.7.22. Renegade – Strength

Posted on by Renegade Personal Training & Fitness

WARM UP

(EMOM x 7 Min)

  • 1 down back sprint + 7 air squats

MOBILITY

:90 Childs pose
:30/30 fire hydrants
:60 bottom squat hold (shifting weight side-side)

STRENGTH

A. Series:

  • 5/4/3/2/1 box squats (120/145)
  • 5/5 med ball ice skaters
  • 8/8 standing lateral med ball wall throws
  • rest :60

B. Series – 3 Rounds:

  • 2L OH Plate lunges
  • 15 inverted TRX rows
  • 5.5. rainbow slams
  • 15 slide board leg curls
  • rest :60

METCON

Get as far up the ladder as possible with time left with rep count:

1.1.1.1.1.2.2.2.2.2.3.3.3.3.3……keep going

  • wall ball
  • box jumps
  • butterfly sit-ups
  • American KBS