5.10.24. Renegade – Strength

WARM UP

  • 10 hr pushups
  • 10 supermans
  • 10.10. high plank shoulder tap
  • 10 windshield wipers
  • 10.10. wide step mountain climbers
  • 10 close grip pushups
  • 10 crunches with feet up
  • 10 total side lunges

MOBILITY

1:00 childs pose
1:00/1:00 couch stretch

STRENGTH CONDITIONING

A. E90 on 90 x 15 Minutes:

  • M1 – 4 heavy deadlifts
  • M2 – 1:00 rower sprint

REST 2:00

B. EMOM x 15 Minutes:

  • M1 – 8 db curl + press
  • M2 – 10 Inverted Bar Rows
  • M3 – singles until :40 mark

REST 2:00

C. E90 on 90 x 15 Minutes:

  • M1 – 10 box jumps
  • M2 – 100M sprint