9.15.23. Renegade – Strength

WARM UP

2 Rounds Booty Bands:

  • 15 banded squats
  • 10 banded good mornings
  • 15/15 prone banded glute SL press
  • 2L lateral band walking

STRENGTH

A. Series:

  • 5/5/3/3/1 Push Jerk
  • 2L Heavy Sled Push – to Pull
  • 16 (8/8) stability ball stir pot
  • rest :90

B. Series – 3 Rounds: 

  • 10 DB curl + press
  • 12/12 High box step-ups
  • 10/10 Med ball SL raise pull-over crunch
  • rest :30

C. Series – 3 Rounds:

  • 15 DB deadlifts
  • 10 barbell upright rows
  • 20/20 banded alternating rows – kneeling
  • 15 cable tricep extension
  • rest :30