4.11.19. Renegade – Barbell Foundations

WARM UP

2 Rounds:

  • 25/25 side lying db external rotation (2-3lb max)
  • 25 db caption (5-8lb max)
  • 1:00 bottom squat hold

STRENGTH AUXILLARY WORK

A. Series – 4 Rounds

  • 8/8 barbell SL RDL
  • 10/10 KB good-mornings – feet offset (1 forward/1 back – 5 inch split)
  • 12/12 SL slide board leg curls
  • rest :90

B. Series – 4 Rounds

  • 8/8 barbell high pulls
  • 12 kb wall facing squats
  • rest :90

C. Series – 3 Rounds

  • 15 banded I’s
  • 15 banded Y’s
  • 15 banded T’s
  • 1:00 plank
  • rest 1:00

CONDITIONING

Row 1500M