7.15.21. Renegade – Barbell Foundations

WARM UP

6 Minutes Of:

  • 2 lengths empty sled push (long strides)
  • 10 wall facing squats
  • 5/5 active sampson
  • down dog push ups

MOBILITY

:60 pvc pass through
:90/90 banded front rack stretch
:90/90 kb calve smash
:90/90 add. smash
:90/90 hip flexor smash

STRENGTH

A. Series: 5 Rounds

  • 1-1-1-1-1 Power Clean
  • rest 2 min

B. Series: 3-4 Rounds

  • 3 Heavy High Pull
  • :20 ring hollow holds
  • rest :90

CONDITIONING

5 Rounds Of:

  • 5 deadlifts
  • 5 power cleans
  • 5 thrusters
  • 5 front squats
  • rest :90