9.30.19. Renegade – Strength

WARM UP

2000 M Row Partner Relay – switching every 2ooM

MOBILITY/FLEXIBILITY

1:00/1:00 couch stretch
1:00/1:00 lying figure 4

STRENGTH

A. Series – 5 Rounds:

  • 8 deadlifts
  • 10 partner manual resistance leg curls
  • rest :90

B. Series – 3 Rounds:

  • 15/15 unilateral kb chest press
  • 10 barbell high pull
  • 15 db oh tri-ext
  • rest 1:00

WOD

AMRAP with Time Left:

  • 200M row
  • 10 alt. db snatch
  • 10 total box db step-overs
  • 10 sit-ups