5.9.22. Renegade – Strength

WARM UP:

3 Rounds:

  • :60 Singles
  • :30 Double KBS
  • 1 L KB Walking Heel Step Walk

-then-

:60/60 couch stretch

:30/30 figure 4 stretch

STRENGTH

A1. 4×4 Deadlifts (115/185)

A2. 8/8 Alt DB Snatches

A3. 12 TRX Tri-Ext.

*Rest 60 sec

B1. 3×12/12 Body Weight RFE Split Squats

B2. 15-20 Banded Rear Delt Flys

*Rest 30 sec

METCON

AMRAP w. time left

  • 100M Med Ball Run
  • 10 slide board abs
  • 10 Pullups
  • 100M Farmer Carry
  • 100 singles