3.13.23. Renegade – Strength

WARM UP

5 Minutes General Mobility/Dynamic Flexibility

+

2 Rounds:
:30 pvc OHS
:30 pvc good-mornings
:30 pvc pass throughs

MOBILITY/FLEXIBILITY

:60/60 banded lat stretch
:60/60 banded pec stretch
:60 Childs pose

STRENGTH CIRCUITS

Circuit A – Push/Pull (40:20 x 4 Rounds)

  • db squat clean + press
  • chin-ups
  • trx SL squat jumps (:20/20)
  • slide board leg curls
  • banded tri-ext

Circuit B – Push/Pull (40:20 x 3 Rounds)

  • alt. db chest press
  • underhand grip bent over db rows
  • db step up – hammer curl
  • close grip push ups

Circuit C – Core (30:15 x Rounds for time left)

  • 35lb-45lb strict plate sit-ups
  • stability ball stir the pot
  • supermans