5.3.24. Renegade – Strength

WARM UP

5 Minutes General Mobility

-then-

1:00/1:00 1/2 knee hip flexor stretch
1:00/1:00 banded lat stretch

STRENGTH

A. Series:

  • 5.4.3.2.1. deadlifts
  • 3.3. TGU
  • :45 plank
  • rest 1:00

B. Series – 3 Rounds:

  • 5.5. SA DB jerk to drop lunge
  • 8 UH pullups
  • 10 OH MB throws – kneeling
  • rest 1:00

CONDITIONING

6 RFT

  • 10 cal rows
  • 100 singles
  • 9 db thrusters
  • 6 turf width side shuffle
  • 3 burpees