9.13.24. Renegade – Strength

WARM UP

a. 2 min row/bike or run
rest 1:00
b. :30 Ea – act. spiderman, sampson, down dog push ups, alt. bw lunges
rest 1:00
c. everyone together – 20:10 x 8 min:

  • light shuttle run + line drill (1-2)

MOBILITY

1:00/1:00 rig chest stretch
1:00/1:00 pvc shoulder capsule stretch
:30 pvc pass-throughs

STRENGTH

A. Series – 4 Rounds:

  • 8 bench press
  • 6.6. 1/2 knee kb strict press
  • 4 plyo pushups
  • rest :90

B. Series – 3 Rounds:

  • 10 bb upright rows
  • 15 db skull crushers
  • 20 db lat raises
  • :30 hollow hold
  • rest 1:00

C. Series – 2-3 Rounds:

  • 1:00 wall sits
  • 1:00 butterfly sit-ups
  • 1:00 bird dogs