4.12.21. Renegade – Strength

WARM UP

5 Min. general mobility

ACTIVATION

:90

  • wall sits
  • push up bottom hold
  • v sit hold

1:00

  • wall sits
  • push up bottom hold
  • v sit hold

:30

  • air squats
  • plank push ups
  • v sits

STRENGTH

A. Series – 4 Rounds:

  • 8 bb strict press
  • 3 deadlifts
  • 10.10. banded lateral hops
  • 12 trx rear delt flys
  • 15 ball exchanges
  • rest 1:00

B. Series – 3 Rounds:

  • 15 plate deficit pushups
  • 3.3. TGU
  • 8.8. SL squat jumps
  • 15.15. side plank crunches
  • rest 1:00

C. Series – 3 Rounds:

  • 12 db squat to hammer curl
  • 15 db skull crushers
  • 30 plate Russian twists
  • 0 rest