2.24.23. Renegade – Strength

WARM UP

20:10 x 4 Rounds Each:
a) wide – outs + down dog push ups
rest 1:00
b) lateral leap to SL stabilization + sit-outs

MOBILITY/FLEXIBILITY

:90 tactical frog
:45/45 Childs pose w. SA lat stretch (L/R)

STRENGTH

A. Series – E2Mon2M For 12 Min

  • 8 Back Squats (120/165)

B. Series – Pyramid Set Of:
6/8/10/12/15

  • weighted step-ups per leg (heavy to light)
  • UH pull-ups (increase bands as needed – each set as hard as possible)
  • barbell upright rows (heavy to light)
  • db skull crushers (heavy to light)
  • rest 1:00

C. Series – 2-3 Rounds Stabilization

  • 5/5 box depth jump to SL stabilization
  • 5/5 SA bottoms up kb OH press
  • 10/10 SL med ball slams
  • rest NA