7.19.21. Renegade – Strength

WARM UP

(8 min)
2 Rounds Of:

  • 15 KGSU
  • 20 Supermans
  • 25/25 Banded Chops

-then-

1 Round Of:

  • :60 3 way air squats
  • :30 push ups

MOBILITY

  • :60/60 couch stretch
  • :60 Childs pose
  • :60 down dog cobra

STRENGTH

A. Series – 12 Min Of:

  • 4 barbell squat – cleans + press
  • 15 american KBS
  • Rest :60

B. Series – 12 Min Of:

  • 10 back squats
  • 6/6 DB split jerks
  • 20 bench dips
  • Rest :45

C. Series – 12 Min Of:

  • 4 sumo deadlifts
  • 6/6 split jumps
  • Rest :60

CONDITIONING

EMOM x 8 Min

  • M1 – singles until 40s mark
  • M2 – 100M sprint