3.13.20. Renegade – Strength

WARM UP

20:10 x 4 Rounds:

  • jumping jacks + air squats

MOBILITY

1:00/1:00 rig chest stretch
1:00/1:00 rig lat stretch

STRENGTH

A. Series:

  • 4.4.3.3.2. Bench Press
  • 10 med ball ab toss
  • rest :90

B. Series – 4 Rounds:

  • 5.5. sa db push jerk
  • 6-8 plyo push ups
  • 12 dbl kb rdl
  • 10.10. med ball sl raise + crunch
  • rest 1:00

C. Series – 3 Rounds:

  • 10 dbl kb high pulls
  • mmf dbl monster band rows (fixed to rig)
  • 8.8. standing landmine rotation
  • 15 bench dips
  • rest 1:00