7.12.24. Renegade – Strength

WARM UP

3 Rounds:

  • 2L lateral band walking
  • 12.12. SL bridges
  • 6.6. bird dogs with 3 sec hold
  • 10 double kb rdl

-then-

1:00/1:00 pigeon pose
:90 tactical frog
1:00/1:00 static hamstring stretch

STRENGTH

A. Series:

  • 10.10.8.8.6. back squats
  • 10-15 banded pushups
  • rest 1:00

B. Series – 4 Rounds:

  • 5.5. sa db squat snatch
  • 8.8. sa db rows
  • 6.6. sa db push press
  • 5.5. heavy db lunges
  • rest 1:00

COOL DOWN

Group stretch