7.5.21. Renegade – Strength

WARM UP

4 Rounds:

  • 50 singles
  • x2 ladder high knees
  • 6 russian pushups
  • x2 ladder – lateral in-in-out-out
  • 3/3 side lunges

STRENGTH

A. Series – 4 Rounds:

  • 6/6 DB snatch
  • 10 double bounce kb goblet squats
  • rest :90

B. Series – 3 Rounds:

  • 10 banded push-ups
  • 25 seated banded lat pulldowns
  • 10/10 side plank leg raises
  • rest 1:00

C. Series – Chipper

  • 19 burpees
  • 21 bench press
  • 100M farmer carry
  • 10 cal row/bike
  • 9 butterfly sit-ups
  • 15 bench press
  • 100M farmer carry
  • 10 cal row/bike
  • 15 butterfly sit-ups
  • 9 bench press
  • 100M farmer carry
  • 10 cal row/bike
  • 21 butterfly sit-ups
  • 19 burpees