9.8.23. Renegade – Strength

WARM UP

5 Min Coaches Choice General/Dynamic

-then-

2 Rounds:

  • 5/5/5 bent over db I’s, Y’s, T’s
  • 10 total side lunges
  • 10 KGSU

STRENGTH

A. Series:

  • 5/4/3/2/1 Bench Press
  • 8/8 KB Windmills
  • Rest :90

B. Series – 5 Rounds:

  • 6/6 SA DB Clean + Press
  • 15 HR Pushups
  • 10 DB chest flys
  • 10 DB Squat Jumps
  • 20 butterfly sit ups

CONDITIONING

10 Minute AMRAP

  • 21 American KBS
  • 18 Banded Flutter Kicks (per leg)
  • 15 KB Goblet Squats
  • 12 Ea Leg Supine banded (around feet) alt. knee to chest
  • 9 Wall Ball