12.18.23. Renegade – Strength

WARM UP

20:10 x 4 Rounds:

a) alt SL squat + wide-outs
rest 1:00
b) bird dogs + KGSU

MOBILITY/FLEXIBILITY

1:00/1:00 pigeon pose
1:00/1:00 couch stretch
1:00 Childs pose

MIXED FUNCTIONAL CIRCUITS

A. :40 Go’s x 3 Rounds:

  • SL box squats – R
  • SL box squats – L
  • hr pushups
  • alt. SL RDL – db bicep curl
  • lateral line hops
  • TRX/Ring rows

B. :30 Go’s x 3 Rounds:

  • alt. strict kb press
  • wall leaning stationary sprint
  • ball db skull crushers
  • med ball slams
  • plate OH sit-ups
  • side shuffle (turf width)

C. :20 Go’s x 3 Rounds:

  • alt kbs
  • jumping jacks
  • air squat – calf raise
  • sit-outs