3.2.22. Renegade – 50:50

Warm Up

3 Sets of 20:10 increasing speed each round

A:

  • Air squat to calf raise (slow-medium-fast)
  • Hip bridges (slow-medium-fast)
  • Wall sit w. arm slide (medium speed)

B:

  • Sit-outs (slow-medium-fast)
  • Scap push ups (medium)
  • Fire hydrants per leg (medium)

Mobility

2 sets :20s each

  • arm circles x 2 directions
  • act. sampson
  • act. hamstring

PART I: STRENGTH

A. 10 minutes of:

  • 5 deadlifts
  • 5 barbell push ups
  • 10 hollow rocks

B. 10 minutes of:

  • 10 underhand barbell rows
  • 5/5 SL KB RDL
  • 21’s w. easy curl bar
  • 5/5 kb thruster

PART II: CONDITIONING

20 minute AMRAP

  • 4 width plate push
  • 14 opposite arm/leg raise
  • 4 cal row
  • 14 planks w. toe rock
  • 4 lengths sprint + back peddle
  • 7/7 side plank w. leg raise
  • 7/7 power step ups