4.8.24. Renegade – Strength

WARM UP

10 Minute AMRAP

  • killers – 4 cones
  • 5 HR pushups
  • 7 plate sit-ups

STRENGTH

A. Series – 4 Rounds:

  • 6 bench press
  • 20 db front squats
  • 10 barbell curls
  • 15 slide board abs
  • rest 1:00

B. Series – 4 Rounds:

  • 6.6. db lunge + OH press
  • 10 DB incline press
  • 15 trx/ring rows
  • 10.10. seated lateral med ball toss
  • 10 DB OH Tri-Ext
  • rest 1:00

CONDITIONING

30:15 x 5 Rounds:

  • singles
  • burpees