4.19.19. Renegade – Strength

WARM UP

  • 3 easy down back jogs + 2L heel step walk
  • 3 easy d/b jogs + 2L soldier walks
  • 3 easy d/b jogs + 2L open gate
  • 3 easy d/b jogs + 2L dynamic hip ext. rot.

-then-

  • 10/10 – 1/2 knee banded lat pulldown
  • 5/5 lunge + twist (both directions)
  • 5/5 side lunges

STRENGTH

A. Series – Back/Full body Combo x 4 Rounds:

  • 6 dead lifts
  • 2/2 TGU (HEAVY)
  • :90 rest

B. Series – Core Combo x 3 Rounds:

  • 10 strict hanging L raise
  • 10 slide board body saw
  • rest :90

WOD

(16-24 min)

For Time: in order

  • 400M Run (1.5 x around building)
  • 50 pull-ups
  • 400M Run
  • 75 push-ups
  • 400M Run
  • 100 air squats
  • 400M Run