12.9.22. Renegade – Strength

WARM UP

(15 min)

Partner Row 1600M switching every 200M

-then-

3 Rounds Of:

15 banded OH press
15 banded back squats
2L Mini band lateral steps

MOBILITY

:30/30 fire hydrants
:60/60 pigeon pose
:60 childs pose

STRENGTH

(32 min)

A. Series – 4 Rounds:

  • 5 back squats (110/145)
  • 8 pull-ups
  • 15 leg drops
  • rest :90

B. Series – 3 Rounds:

  • 8/8 heavy db lunges
  • 6/6 SA DB drop lunge – push jerk
  • 12 barbell skull crushers
  • rest :60

CONDITIONING

Partner shuttle runs (4 lengths) with remaining time left

  • 3 people in group
  • must touch line at each turn
  • clap partners hand when switching