11.9.18. Renegade – Strength

WARM UP

:30 Ea
active sampson
down dog cobra
jumping jacks
alt. RDL
wide-outs

MOBILITY

:60/60 pigeon pose
:60 Childs pose

STRENGTH

A. Series:

  • 12/10/8/6 bench press
  • 10 DB chest flys
  • rest :90

B. Series – 3 Rounds:

  • 4 deadlifts (115/185)
  • max UH pullups
  • 6/6 db step-ups to rev. lunges
  • rest :60

C. Series – EMOM x 6 Min:

  • M1 – kb goblet squat hold 20 sec + 5 pushups
  • M2 – max sit-ups in 45 sec

METCON

EMOM x 16 Min (switch each minute)

  • M1 – 30s rower
  • M2 – 3 lengths plate push (turf width)
  • M3 – 50-75 singles
  • M4 – 30s down/back sprints (on rubber flooring in-front of rig)