4.1.22. Renegade – Strength

WARM UP

30:15 x 4

  • walk out plank & reach + iso supermans

*rest 60sec

20:10 x 4

  • jumping jacks + mountain climbers

*rest 60sec

10:10 x 4

  • high knees in place + sit ups

+

  • 60s Childs pose
  • 30s/30s hip flexor stretch

STRENGTH

EMOM x 15 min

  • M1: 10 barbell Sumo DL High Pull
  • M2: 8 UH Pull ups
  • M3: OH plate hold until 40s mark

-then-

3 Rounds Of:

  • 1/1 TGU
  • 10 Inverted barbell rows
  • 20 banded bicep curls

METCON

Build ups (add 1 exercise to each round)

  • Round 1 – 10 med ball sit ups + 3 down backs
  • Round 2 – + 10 med ball front squats
  • Round 3 – + 10 med ball burpees
  • Round 4 – + 10 med ball slams
  • Round 5 – + 10 med ball push ups
  • Round 6 – + 10 med ball ab twist (per side)