5.13.19. Renegade – Strength

WARM UP

Pull-Up Challenge

-then-

4 Rounds Each (20:10):

a) rower
rest 1:00
b) air squats + push-ups w. rotation
rest 1:00
c) down backs
rest 1:00

MOBILITY

1:00/1:00 banded front rack stretch
1:00/1:00 pigeon pose

STRENGTH

A. Series – 4 Rounds:

  • 6/6 db snatch
  • 10/10 lateral db step-up
  • 12 hanging L raise
  • rest 1:00

CONDITIONING

4 RFT

  • 400M Run
  • 15 BB Thrusters
  • 12 Box Jump – Overs
  • 9 Inverted Bar Rows