12.19.22. Renegade – Strength

WARM UP

:30 Ea

  • walkout plank & reach
  • act. sampson
  • air squat – calf raise
  • star plank – R
  • star plank – L
  • heel step walk
  • side lunges
  • plank pushups
  • jumping jacks
  • rev. lunges

MOBILITY

:60/60 chest stretch on rig
:60/60 TOWEL front rack stretch in 1/2 knee position

STRENGTH

A. Series – 4 Rounds

  • 6 bench press (90/140)
  • 15 double kb deadlifts
  • rest :90

B. Series – 3 Rounds

  • 8 barbell hang clean to strict press
  • 6 negative inverted bar rows (4-1-1)
  • 12 OH db tri-ext
  • rest 1:00

CONDITIONING

:30 Go’s

  • Med ball box step-ups
  • slide board body saw
  • air bike
  • box jumps
  • crunches w. feet up
  • rower
  • deadlifts (85/115)
  • med ball ab toss-wall
  • sled push
  • wall ball
  • trx knee tucks – prone