12.16.19. Renegade – Strength

WARM UP

5/5 fire hydrants
10 roll back v-reach
10 groiners
10/10 w. step mnt. climbers
20 wide-outs
20 air squats
8/8 side lunges

MOBILITY/FLEXIBILITY

:90 tactical frog
:90 Childs pose

STRENGTH

A. EMOM x 14 Minutes:

  • M1 – max QUALITY squats until :40 mark – NOT LIGHT WEIGHT!!
  • M2 – hollow hold until :30 mark

B. 24 Minute AMRAP:

  • 8/8 lateral db step-ups
  • 10 renegade rows
  • 10 db squat jumps
  • 2L heavy sled push
  • 5 pullups
  • 12 barbell bicep curls

CONDITIONING

8 Minute AMRAP:

  • 50 singles
  • 8/8 lateral med ball wall toss
  • 50 singles
  • 10 med ball sit-ups
  • 50 singles
  • 10 med ball squat + toss to self