3.3.23. Renegade – Strength

WARM UP

2 Rounds:
15 monster band squats
10 Russian pushups
5  KBS

MOBILITY/FLEXIBILITY

2L active sampson
2L external hip rotation
:60 Tact. frog
:60 Childs pose

STRENGTH

A. Series:

  • A1. 8/8/6/6/4 back squats (175/125)
  • A2. 10/10 speed skaters
  • rest 2:00

B. Series – 12 Minutes Of:

  • B1. 8-10 seated L floor db OH press
  • B2. 8 deadlifts
  • B3. 10 med ball jumps slams
  • rest as needed

C. Series – 12 Minutes Of:

  • C1. 8/8 SA DB Row
  • C2. 15 kneeling OH med ball throws
  • C3. 8 DB hang high pull
  • C4. 12 OH DB Tri-Ext.
  • rest as needed

CONDITIONING

Sled Push Relay w.time left