4.13.18. Renegade – Strength

WARM UP

*2 Groups

  • Group A – completes 1 Round of 3 ladder drills plus neg. push ups
  • Group B – rows until Group A is complete, then both groups switch before moving onto round 2

Ladder Drills x 4 EA

Round 1:

  • High knees
  • In-In-Out-Out
  • 2 Feet hops
  • 5 Neg Push Ups (5-1-1)

Round 2:

  • Lateral High Knees (2/2)
  • Ickey Shuffle
  • Lateral In-In-Out-Out (2/2)
  • 5 Neg Push Ups

Round 3:

  • Tuck Jumps – skip 1 run
  • SL Hops (2/2)
  • 2 Feet Forward – 1 Foot Out (2/2)
  • 5 Neg Push Ups

STRENGTH

A. Every 2 Min For 12 Minutes Perform:

  • 8 Deadlifts
  • 4/4 SA KB Snatch from ground
  • 7 KGSU

B. 3 Rounds Of:

  • 10 Push Press
  • 10 Banded Push Ups
  • 20 Banded Tri-Ext
  • Rest 60s

METCON

Get as far up the ladder as you can with time left with rep count:

2.2.2.2.3.3.3.3.4.4.4.4.5.5.5.5…..keep going

  • KB Deadlifts (use 2 KB’s)
  • Sprints (in lengths)
  • Box Jumps
  • Butterfly Sit Ups