6.21.24. Renegade – Strength

WARM UP

20:10 x 4 Rounds of: air squats + mountain climbers

-then-

7 Rounds Of: 2L Partner band sprints + 10 partner sit ups

-then-

:60/60 pigeon pose

:60 tactical frog

 

STRENGTH

a1. 4×12 barbell back squats

a2. 12 seated L db oh press

*rest 1:00

b1. 3×8/8 db lunges

b2. 3×10/10 sa db high pull

b3. 3×20 bench dips

*rest 1:00

 

CONDITIONING

Chipper

  • 30 air squats
  • 30/30 body weight box step ups
  • 30 push ups
  • 30 crunches with feet up
  • 20 air squats
  • 20 step ups
  • 20 push ups
  • 20 crunches with feet up
  • 10 air squats
  • 10/10 step ups
  • 10 push ups
  • 10/10 side plank w. leg raise