9.28.20. Renegade – Strength

WARM UP

(8 min)

:30 singles + 2L high knee skip + 5/5 act. sampson
:30 singles + 2L butt kicks + 5/5 wide step mountain climbers
:30 singles + 2L karoka + 5 groiners
:30 singles + 2L high knees + 5 roll back to v-reach

MOBILITY

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

STRENGTH

(38 min)

A. Series:

  • 15.12.10.8.6. Bench Press
  • 15 med ball jump slams
  • :90 rest

B. Series: 3 Rounds

  • 10 barbell strict press (45/65)
  • 10/10 db RFE split squats
  • 8 rev. med ball throws
  • :60 rest

C. Series: 3 Rounds

  • 10 bent over barbell rows (65/85)
  • 12 db overhead tricep ext.
  • :30 rest

CONDITIONING

(8-10 min)

2 big block runs (HARD!)