5.6.24. Renegade – Strength

WARM UP

5 Min SMR

-then-

2 Rounds:

  • 10.10. SL Bridges
  • 10.10. bird dogs
  • 5.5. sit-outs

STRENGTH

A. Series 5 Rounds:

  • 15.12.10.8.6 bench press
  • 10.10. RFE split squats
  • rest :90

B. Series – 4 Rounds:

  • 10.8.8.6. barbell front squats
  • max push up bottom hold
  • 10 DB chest flys
  • 5.5. SA DB Rows
  • 8.8. landmine rotations
  • rest 1:00

CONDITIONING

AMRAP with time left

  • 25 sit-ups
  • 20 air squats
  • 15 pushups
  • 100M run