2.7.22. Renegade – Strength

Warm Up

Round 1 – 30 of Ea:  Tube chops (per side) + knee grab sit ups + crunches with feet up

Round 2 – 20 of Ea: Tube chops (per side) + knee grab sit ups + crunches with feet up

Round 3 – 10 of Ea:  Tube chops (per side) + knee grab sit ups + crunches with feet up

Round 4 – 5 of Ea: Air squat to calf raise + lunges (per leg) + close grip push ups

-then-

:60 act. sampson

:60 Childs pose

:30 per side – pigeon pose

 

Strength

20 Min EMOM

  • M1: 8 barbell front squats
  • M2: 10 box jumps
  • M3: 10 wall ball + 5 heavy KBS
  • M4: 5.5. db step ups
  • M5: 15 jacknives

METCON

20 Minute AMRAP

  • :30 rower sprint or air bike
  • 100 singles
  • 4 down/back sprints
  • 5 burpees