2.21.20. Renegade – Strength

WARM UP

  • line drill (1-2) + 15 monster band front squats + 5/5 act. sampson
  • line drill (1-3) + 15 banded good mornings + 5/5 side lunges
  • line drill (1-2-4) + 15 banded oh press + 5/5 side lunges
  • line drill (2-1-3) + 15 banded chest press + 5/5 sit-outs

MOBILITY

1:00/1:00 T-spine floor trace
:30 down dog cobra
1:00/1:00 pigeon pose

 

STRENGTH

A. 5 Rounds:

  • 6.6.4.4.2. bench press
  • 10 ab wheel
  • rest :90

B. 4 Rounds:

  • 6-8 seated L floor press
  • 8.8. rfe split jump squats (or modified split jumps
  • rest 1:00

C. 15 minutes of:

  • 5.5. db snatch
  • 10 UH trx rows
  • 10.10. alt. modified pistol squats
  • 8.8. 1/2 knee kb windmill