4.15.22. Renegade – Strength

WARM UP

1:00 TM Run

  • 2L active sampson
  • 20 supermans

1:00 Rower

  • 2L soldier walks
  • 20 air squats

1:00 Singles

  • 2L heel step walk
  • 20 push ups

1:00 Jumping Jacks

  • 2L walking quad
  • 20 total alternating lunges

STRENGTH

A. Series:

  • 8.6.6.4.2. Deadlifts
  • 10 pull ups
  • 10.10.  1/2 kneeling wall lateral med ball toss
  • *rest 60s

B. Series:

10 Minutes Of:

  • Partner barbell lunges (1 length of gym – width)
  • divide class into groups, preferably 3-4 per group. each partner lunges 1L(w) & passes the bar to the next partner in line

METCON

FOR TIME:

100 singles

4 down backs

  • 27 wall ball
  • 15 burpees

4 down backs

  • 21 wall ball
  • 12 burpees

4 down backs

  • 15 wall ball
  • 9 burpees

4 down backs

  • 9 wall ball
  • 6 burpees

4 down backs

100 singles