3.20.23. Renegade – Strength

WARM UP

4 Rounds: 1st = 1:00, 2nd = :45, 3rd = :30, 4th = :15

  • rower
  • air squats
  • singles
  • push ups

MOBILITY

:60/60 couch stretch
:60/60 calve stretch
:60/60 banded lat stretch

STRENGTH CIRCUITS

A. Series – 4 Rounds

1st = 1:00, 2nd = :45, 3rd = :30, 4th = :15
*Clock does not start until everyone is ready at stations. Allow 1 minute rest after each round.

  • alternating KB snatch (from floor)
  • db lunges
  • renegade rows
  • bench dips
  • slide board leg curls

B. Series – 30:30 x 4 Rounds:

  • db thrusters
  • plate sit-ups

REST 2:00

C. Series – 30:30 x 4 Rounds:

  • alternating KBS
  • supermans

REST 2:00

D. Series – 30:30 x 4 Rounds:

  • box jumps
  • burpees