10.8.21. Renegade – Strength – Renegade Personal Training & Fitness

2 Rounds Of:
15 banded chest press
15 banded high rows
15 banded deadlifts

:30 down dog cobra
:45/45 seated fig 4 stretch

A. Series – 5 Rounds:

3 Bench Press with tempo 3-1-1
3 Deadlifts
rest :90

B. Series – 4 Rounds:
5 BB push jerk
8 barbell rows – underhand grip
3-5 perfect pushups
Rest :60

B. Series – 3 Rounds:
8 DB chest press
MMF inverted barbell rows
20 SB stir the pot
Rest :30

EMOM x 16 Min
M1 – max cal row until :40 mark
M2 – 15 KBS
M3 – max box jumps until :40
M4 – 10 burpees