6.5.23. Renegade – Strength

WARM UP

20:10 x 4 Ea:

a) wide-outs + air squat – calf raise
rest 1:00
b) plank & reach + KGSU
rest 1:00
c) supermans + alt. side lunges
rest 1:00

MOBILITY

:90 Childs pose
:60/:60 banded lat stretch

STRENGTH

3 Rounds Of:

  • 8 sumo deadlift high pull
  • 15 double kb shoulder shrug
  • MMF bench dips
  • rest :90

CONDITIONING

4 Rounds:

  • sprint 400M or Row 500M
  • max push-ups (without pause or stopping)
  • max inverted bar rows
  • rest 3:00
  • cash-out: last round with 1/2 your age in burpees