5.13.24. Renegade – Strength

WARM UP

5 Minutes Of:

  • 2L side shuffle
  • 20 jumping jacks
  • 5 down dog pushups
  • 1L alt. lateral lunges

-then-

1:00/1:00 banded chest stretch
1:00 Childs pose

STRENGTH

A. Series:

  • 4×2 bench press
  • 8 double kb squat cleans
  • rest :90

B. Series – 3 Rounds:

  • 12-15 seated L db press
  • 10 feet elevated pushups
  • 30 banded low row
  • 15.15. side plank crunches
  • rest :30

C. Series – 3 Rounds:

  • 8.8. db step up curl + press
  • 10.10. SL kb RDL
  • :45 v-sit hold
  • rest 1:00

CONDITIONING

20:15 x 5 Rounds

  • high knees in place
  • kgsu