6.12.20. Renegade – Strength

WARM UP

3 Rounds:

  • 400M run (1st – slow, 2nd – medium, 3rd – fast
  • 3L ladder drill (1st – high knees, 2nd – in in out out, 3rd – ickey shuffle)
  • 5 walk-out plank + reach
  • 10 air squat + calf raise

MOBILITY

  • :45 down dog – cobra
  • 7/7 active sampson
  • 1:00/1:00 1/2 knee hip flex. stretch

STRENGTH

A. 4 Rounds:

  • 10 deadlifts
  • 12/12 alt. db chest press
  • 5/5 SA KB clean squat + press
  • rest :90

B. 3 Rounds:

  • 10 bent – over bar rows
  • 12 trx/ring rear delt flys
  • :30 v-sit hold
  • rest 1:00

FINISHER

20:10 x 5 Rounds:

  • high knees in place
  • long lever plank