7.27.20. Renegade – Strength

WARM UP

EMOM x 8 Minutes:

  • 10 sit-outs + singles until :45 mark

MOBILITY

  • 1:00/1:00 couch stretch
  • 1:00/1:00 lying fig. 4
  • 1:00/1:00 rig chest stretch

STRENGTH

A. Series – 4 Rounds:

  • 6 deadlifts
  • 1:00 heavy db hold
  • rest :90

B. Series – 4 Rounds:

  • 8.8.6.6. bench press
  • 5 plyo push ups
  • MMF banded tri-ext.
  • rest 1:00

STRENGTH CONDITIONING

5 RFT:

  • 5.5. SA DB thrusters
  • 15 kbs
  • 20 alt. rev. lunges