8.27.21. Renegade – Strength

WARM UP

(10 Min)

7 Minutes Of:
Lunge – high knee grab – 1L
Jog – 2L
Run – 2L
Sprint – 2L
Side Shuffle – 2L

-then-

20 air squats
20 jumping jacks
20 leg drops
20 mountain climbers

MOBILITY

:30 pvc pass through
:30 lateral flexion stretch
:30 pvc good mornings
:30 OHS

STRENGTH

(31 min)

A. Series: Mechanical advantage pressing

  • 10 db oh press
  • 8 bar chest press
  • 6 push ups
  • rest :90

B. Series: E2Mon2M For 7 Rounds Perform

  • 15 deadlifts (95/155)
  • 5 renegade row-burpee-curl-press

CONDITIONING

40:20 x 4 Rounds

  • Station 1: row
  • Station 2: down back sprints
  • Station 3: singles
  • Station 4: box jumps