8.12.24. Renegade – Strength

WARM UP

5 Rounds Of:

  • 100 singles
  • 1/1 Heavy Turkish Getups

MOBILITY

2 min wall-hip stretch (legs @ v position)
:90 tactical frog

STRENGTH

For 22 minutes perform:

  • Round 1 – 8 barbell push jerk + 15 barbell skull crushers
  • rest :60
  • Round 2 – 15 db bent over 2 arm quick rows + 20 trx bicep curls
  • rest :60
  • Round 3 – 12 kb goblet squats + 16 total ice skaters
  • rest :60

WOD

Buy In = 16 burpees

  • 400M Med ball run
  • 1 rope climb (2 mod rope climbs)
  • 20 KBS
  • 5 back squats
  • 400M med ball run
  • 1 rope climb
  • 15 KBS
  • 10 back squats
  • 400M med ball run
  • 1 rope climb
  • 10 KBS
  • 15 back squats
  • 400M med ball run
  • 1 rope climb
  • 5 KBS
  • 20 back squats

Cash Out = 16 burpees