2.28.22. Renegade – Strength

Warm Up

2 Rounds of :20s

  • roll back – v – reach
  • fire hydrants (L/R)
  • wide step mountain climbers
  • down dog cobra
  • groiners
  • wide outs

-then-

2 Rounds of Booty Bands

:30 clamshells (L/R)

:30 supine banded SL press (L/R)

:30 banded squats

:30 banded good mornings

-then-

3 Rounds of Core Warm Up

  • 20/20 banded chops
  • 20 kgsu
  • 20 supermans

STRENGTH

EMOMx20 Minutes:

M1: 8 BB Front Squats

M2: OH Plate lunge until 40s mark

M3: 10 KBS + 5 TRX rows

M4: 10 push ups + box jumps until 40s mark

CONDITIONING

12 minute AMRAP

  • partner you-go-I-go banded sprints – 4 lengths
  • 15 partner sit ups
  • 10 med ball slams