3.6.20. Renegade – Strength

WARM UP

5 Minute “You-Go-I-Go” Shuttle Run

-then-

10.10.10. bw bent-over I’s, Y’s, T’s
5.5. act. sampson
10 plank push-ups
5.5. side-lunges
10 kgsu

STRENGTH

A. Push vs. Pull:

  • 5.4.3.2.1. bench press
  • 6 bent-over bar rows
  • rest 2:00

B. 3 Rounds:

  • 6-8 plyo push-ups
  • 10 db hang high pull
  • 20 banded tri-ext
  • rest 1:00

C. Strength Endurance – 30:15 x 4 Rounds:

  • sa db thruster – R
  • sa db thruster – L
  • 1/2 knee kb windmill – R
  • 1/2 knee kb windmill – L
  • kb Russian twists