9.24.18. Renegade – Strength

WARM UP

(14 min)

Boot Bands x 2 Rounds:

  • 20 banded back squats
  • 20/20 glute/hip ext.
  • 20/20 mini band clamshells
  • down/back mini band forward/backward walking

MOBILITY

:60/60 couch stretch
:60/60 pigeon pose
:60 Childs pose

STRENGTH

A. EMOM x 15 Min Perform – 3 back squats (105/155)

B. Series x 3 Rounds:

  • 8/8 barbell lunges
  • 8 seated box jumps
  • rest :60

METCON

100M Sprint
30 Air Squats
100M Sprint
25 Push Ups
100M Sprint
20 Leg Drops
100M Sprint
15 Wall Ball
100M Sprint
10 Burpees