9.23.19. Renegade – Strength

WARM UP

2 Rounds:

200M Run
10 air squat to calf raise
10 plank pushups
10 banded rear delt flys

MOBILITY/FLEXIBILITY

1:00/1:00 Pigeon Pose
1:00 Childs Pose

STRENGTH

A. Series – 4 Rounds:

  • 10 deadlifts
  • 12 inverted bar rows
  • 8 reverse med ball throws
  • rest :90

B. Series – 3 Rounds:

  • 2/2 TGU
  • 15/15 DB rows
  • 100M farmer carry
  • rest 1:00

C. Series – 3 Rounds:

  • 8/8 RFE split squats
  • 15 empty barbell curls
  • 15 slide board abs
  • rest 1:00