2.13.23. Renegade – Strength

WARM UP

1L Ea: traveling air squats, dynamic quad stretch, high knee grab, hip ext. rot., lunges, alt. side lunges

-then-

3 Rounds Of:

  • 7/7 – hop off box to side – to single leg stabilization w. 1 second ISO hold
  • 15/15 – mini banded high plank with arm reach – forward

MOBILITY

:60/60 monster band external shoulder rotation distraction
:60/60 monster band chest stretch
:60/60 pigeon pose

STRENGTH/POWER CIRCUITS

A. Series – 4 Rounds:

  • 4/4 Heavy DB Snatch
  • 8 rev. med ball/wall throws
  • 8/8 split jumps
  • 15 tuck jumps
  • rest 1:00

B. Series – 4 Rounds:

  • 10 plyos pushups
  • 10/10 med ball rotational SA chest pass – wall
  • 8/8 speed skaters
  • 12 slide board body saws
  • rest 1:00

C. Series – 2 Rounds:

  • 25 banded UH speed rows
  • 8/8 alternating rotational med ball throws
  • 25 banded speed curls
  • 8 kneeling OH med ball throws
  • rest NA