9.9.22. Renegade – Strength

WARM UP

3 Lot Runs (slow-medium-fast)

-then-

1 Round Of:

20 Banded Thrusters
15 Push Ups
10 Total BW Lunges

MOBILITY

5/5 Ea. Directions – Fire Hydrants
10 Roll back to v reach
:20 wide-outs
:60/60 pigeon pose

STRENGTH

A. Series: EMOM x 25 Min

  • M1 – 5 hang clean + push jerks
  • M2 – 10 push ups + 5 med ball jumps slams
  • M3 – 8/8 side goblet lunges
  • M4 – 10 renegade rows
  • M5 – 15 butterfly sit-ups

B. Series: AMRAP w. Time Left

  • 100M farmer carry (KBS/DBS)
  • 2L Heavy sled push
  • 100M OH Plate Carry
  • 15 barbell skull crushers
  • 100M Body Weight Walking Lunges