4.19.21. Renegade – Strength

WARM UP

30:15 x 4 Rounds:

a. double kb rdl + banded OH press
rest 1:00
b. alt. KBS + banded bent over rows
rest 1:00
c. kb goblet squats + banded pull aparts

-then-

1:00/1:00 couch stretch
1:00/1:00 pigeon pose

STRENGTH

A. Series – 5 Rounds:

  • 5 bb hang power snatch
  • 7 kb deficit pushups
  • 9 db squat + curl
  • rest 1:00

B. Series – You Go I Go x 10 total lengths

  • barbell lunges – 1 length

CONDITIONING

AMRAP with Time Left:

  • cone killers x 4 cones
  • 10 sit-ups