7.30.18. Renegade – Strength

WARM UP

(10-12 min)

  • 1 Big Block Run
  • 3 Rounds of:
    • :45 singles
    • :30 air squats
    • :15 push ups

MOBILITY

:60/60 dowel front rack stretch
:60 pvc pass through
:60 tactical frog

STRENGTH ENDURANCE

“FIGHT GONE BAD”

3 Rounds For Total Reps In 17 Minutes:

  • 1 min – Wall Ball
  • 1 min – Sumo Deadlift High Pull (75/55lb)
  • 1 min – Box Jumps
  • 1 min – Push Press (75/55lb)
  • 1 min – Max Cal Rows
  • 1 min – Rest

*Perform 1 min of work @ each of the 5 stations. Immediately move to the next station after 1 minute. Clock does not reset or stop between exercises. One minute break is allowed before repeating each round.

-THEN-

Rest 5 minutes before conditioning

CONDITIONING

As many hill sprints/runs as possible with time left (Cliff Road/35E Entrance Ramp – sidewalk). Rest :45 between runs