1.27.23. Renegade – Strength

1.27.23. Renegade – Strength

Posted on by Renegade Personal Training & Fitness

WARM UP

5 Minutes SMR Anything Tight/Sore

STRENGTH

A. Series:

  • Bench Press
    • 1 warmup set
    • 3×5 (155/95)
  • 3×3/3 – Renegade Rows
  • Rest :90

B. Series – unilateral work – 4 Rounds:

  • 10/10 – SA kb oh press
  • 10/10 – SL box/bench squats
  • 12/12 – side plank w. abduction
  • Rest 1:00

C. Series – vertical push/pull – 2-3 Rounds:

  • 15 – banded dips
  • 10/10 – SA DB hang high pull
  • MMF – neutral grip pull-ups
  • Rest 1:00

CONDITIONING

EMOM x 10 Minutes

  • 3 down back sprints