9.16.19. Renegade – Strength

WARM UP

  • 100 singles + 1L traveling lunge & twist + 10/10 short lever palms up plank & reach
  • 100 singles + 1L traveling air squats + 15 supermans
  • 100 singles + 1L alt. side lunges + 10/10 side plank crunch
  • 100 singles + 1L forward groiners + 20 long lever plank jacks

MOBILITY/FLEXIBILITY

1:00/1:00 couch stretch
1:00 Childs pose

STRENGTH

12-9-6

  • db snatch (per side)
  • barbell deadlifts
  • unilateral trx/ring rows (per side)

REST 2:00 after all 3 rounds

6-9-12

  • pull-ups
  • double db cleans
  • db front squats

REST 2:00 after all 3 rounds

CONDITIONING

On a 4min clock, complete 4 rounds of:

  • 400M run
  • sit-ups until clock ends
  • rest 2:00 between rounds