8.30.24. Renegade – Strength

8.30.24. Renegade – Strength

Posted on by Ryan Branson

WARM UP

:30 

  • jumping jacks
  • 50M jog
  • active sampson (in place)
  • 50M jog
  • curbside mountain climbers
  • 50M jog
  • alt. lateral lunges
  • 50M jog

-then-

3 Rounds Of (inside):

  • 15 banded squats
  • 15 banded good mornings
  • 15 monster band rows – bent-over

MOBILITY

:30/30 rig chest stretch
:30/30 rig lat stretch
:30/30 rig calve stretch

STRENGTH

A. Series – 4 Rounds:

  • 12.10.10.8. Bench Press
  • 8.8. 1/2 knee kb windmill press – or – 1/2 knee kb windmill
  • 10 db rear delt flys
  • rest 1:00

B. Series – 3 Rounds:

  • 4.4. SA DB snatch
  • 10.10. SA DB Rows
  • 1L DB FR Lunges
  • rest 1:00

C. Series – 3 Rounds:

  • 15 hollow rocks
  • MMF close grip pushups
  • 30 plate Russian twists
  • 10 db hammer curls
  • rest as needed