4.12.19. Renegade – Strength

WARM UP

30:15 x 3 Rounds:

  • med ball front squats
  • med ball sit-ups
  • med ball mountain climbers
  • med ball Russian twist

MOBILITY

:90 Childs pose
:60 tactical frog

STRENGTH

A. Series – 4 Rounds

  • 8 db chest press
  • 30 underhand banded speed rows
  • 10/10 lateral med ball toss with 2 step side-shuffle
  • rest 1:00

B. Series – 3 Rounds

  • 2/2 HEAVY TGU
  • 12/12 RFE split squat
  • 3L HEAVY db farmer carry
  • rest as needed

CHIPPER WOD

  • 2L – SA OH KB lunges
  • 2:00 rower/air bike/TM sprint
  • 21 KBS
  • 100 singles
  • 21 back squats
  • 2:00 rower/air bike/TM sprint
  • 21 DB thrusters
  • 100 singles
  • 21 pullups
  • 2:00 rower/air bike/TM sprint
  • 2L – SA OH KB lunges