2.7.20. Renegade – Strength

WARM-UP

3 Rounds:

  • 15 hollow rocks
  • 10 kb good-mornings
  • 6 russian pushups

-then-

3 Rounds:

  • 6/6 kb clean + press
  • 10 plank pushups
  • 15 rev. crunches

MOBILITY

1:00/1:00 static hamstring stretch
1:00/1:00 1/2 knee static hip flexor stretch

STRENGTH

A. 20 Minutes To Work:

  • 8 barbell strict press
  • 2L heavy db farmer carry
  • 8 inverted rows
  • 2L kb front rack lunges

B. 10 Minute AMRAP Chipper Of:

10-9-8-7-6-5-4-3-2-1 reps of:

  • dbl kb clean+squat
  • turf shuttle runs (lengths)

REST 2:00

7 Minute AMRAP Chipper Of:

10-9-8-7-6-5-4-3-2-1 reps of:

  • KBS
  • butterfly sit-ups