2.5.24. Renegade – Strength

WARM UP

3 Rounds/:30 Ea:

  • bridges
  • side plank – R
  • side plank – L
  • fixed band to rig – hip hinges

-then-

30:15 x 3 Rounds:

  • air squat – calf raise
  • turf width side – shuffle

MOBILITY

1:00 lateral high box step-over
1:00/1:00 pigeon pose
1:00 tactical frog

STRENGTH

A. Series – 5 Rounds:

  • 1 warm-up set back squats
  • 8 pause back squats with :03 bottom squat hold
  • 10 bench rev. hyper ext.
  • rest :90

B. Series – 3 Rounds:

  • 8/8 RFE split db squats
  • 6 UH pull-ups
  • 20 empty bar curls
  • rest 1:00

C. Core Series – 2/3 Rounds:

  • 20 plate sit-ups
  • 10/10 seated lateral med ball wall toss
  • :45 short lever plank