5.4.22. Renegade – 50:50

WARM UP

:45s pvc pass through
:60/:60 banded front rack stretch
:60/:60 hip flexor stretch
+
:60 plank
:30/:30 side plank (l/r)
:30 supermans

PART I.

A. Strength Series

10 Minutes Of:

  • 10 bench press
  • 8/8 unilateral trx/ring rows
  • rest 60

B. Power/Core Series

10 Minutes Of:

  • 5 hang clean -to- push jerk
  • 5 negative push ups (4-2-1)
  • 8 OH wall med ball throw
  • 10 ab wheel
  • Minimal rest

PART II.

3 Rounds Of:

  • 60s singles
  • 30s rest
  • 60s push press-barbell
  • 30s rest
  • 60s med ball sit ups
  • 30s rest
  • 60s seated rope/sled pull to push back
  • 30s rest
  • 60s inverted barbell rows
  • 30s rest
  • 60s OH plate hold
  • 30s rest