6.4.18. Renegade – Strength

WARM UP

(15 min)
**Evening classes do 5 minutes coaches choice mobility then perform 1 mile run test. Record times on whiteboard

30:15 x 3 Rounds
a) walk out plank & reach + air squat to calf raise
-rest :60
b) wide step mountain climbers + medium speed down backs
-rest :60

-then-

:90 Childs pose
:60/60 pigeon pose

STRENGTH

(28 min)

A. Series: 4 Rounds

  • 8/8 Barbell SL RDL
  • 3 x’s through traveling box jumps (scaled: broad jumps)
  • 10/10 KB windmills
  • rest :30

B. Series: 3 Rounds

  • 2/2 TGU
  • 2L Unilateral KB Lunges
  • 10/10 1/2 knee lateral wall med ball throw
  • rest :30

METCON

3-4 Rounds Of:

  • 400M run
  • 21 Banded chest press-speed
  • 15 barbell squats
  • 9 DB push press