8.23.19. Renegade – Strength

WARM UP

3 Rounds:

  • 10/10 Bridge Marching
  • 10/10 SL Squat
  • 10/10 High plank w. hand tap
  • rest :30

MOB/FLEX

:90/90 banded lat stretch
1:00/1:00 couch stretch
1:00/1:00 T-spine floor trace

STRENGTH

A. E90On90 x 5 Rounds:

  • 10 Pull-ups

B. KB Complex x 5 Rounds:

  • 6 Double KB Cleans
  • 6/6 Double KB Reverse Lunges
  • 6/6 Alt. KB Strict Press
  • Rest :90

C. Core – 3 Rounds:

  • :30 Hollow Hold
  • 2L OH Unilateral KB Carry – R
  • :45 Plank
  • 2L OH Unilateral KB Carry – L
  • 1:00 Crunches w. Feet Up