2.14.20. Renegade – Strength

WARM UP

EMOM x 6 Minutes:

  • 3 shuttle runs

-then-

2 Rounds:

  • 10 monster band front squats
  • 10 monster band OH press
  • 10 monster band upright rows

MOBILITY

:90/90 SMR calves
1:00/1:00 calve stretch

STRENGTH

A. Push – Pull – 4 Rounds:

  • 6 bench press
  • 12 renegade rows
  • rest :90

B. Upper – Lower – 15 Minutes Of:

  • 6-8 seated L barbell floor overhead press
  • 2L heavy sled push
  • 15 jam ball slams
  • 10 db jump squats

CONDITIONING

Buy In = 10 shuttle runs

21-15-9

  • wall ball
  • American KBS
  • butterfly sit-ups

Cash Out = 10 shuttle runs