5.19.23. Renegade – Strength

WARM UP

  • :10 high knees in place + 4 easy down backs + 2L traveling hamstring stretch
  • :10 high knees + 4 easy down backs + 2L soldier walks
  • :10 high knees + 4 easy down backs + 2L hip ext. rotation

-then-

1 Round:

  • 20/20 banded lat pulldowns
  • 2L lunge + twist

MOBILITY

1:00/1:00 banded lat stretch
1:00 tactical frog

WOD

MURPHY PRACTICE – 14 Rounds For Time:

  • 100M sprint
  • 5 pull-ups
  • 10 pushups
  • 15 air squats

AUXILLARY WORK

AMRAP w. time left

  • 10/10 single leg hip extension on bench
  • 20 total plate Russian twists
  • 5 each: db bent over I’s, Y’s, T’s
  • 10/10 bird dogs
  • 10 KBS