5.21.21. Renegade – Strength

WARM UP

20:10 x 4 Rounds:

a. wide-outs + down dog pushups
rest 1:00
b. high knees in place + plank pushups
rest 1:00

MOBILITY

:90 wall squat stretch
1:00/1:00 t-spine floor trace
1:00/1:00 banded distraction hip flexor stretch

STRENGTH

Deadlifts:
4×3

 

WOD

A. AMRAP 15 Minutes:

  • 12 row/bike cals
  • 10 db thrusters
  • 8 box jumps
  • rest 1:00 between rounds

REST 3:00

B. AMRAP 15 Minutes:

  • 100M run
  • 10 bench press
  • 8 burpees
  • rest 1:00 between rounds