3.1.24. Renegade – Strength

WARM UP

3 Rounds/:30 Stations:

  • wall ball
  • side-lunges
  • kgsu

STRENGTH

A. Series – 4 Rounds – Push vs Pull:

  • 5 bench press
  • 8 bent – over bar rows
  • rest 2:00

B. Series – 4 Rounds – Upper vs Lower:

  • 5 barbell seated L floor press
  • 8/8 db step – up to hammer curl
  • 10 med ball leg raises
  • rest 1:00

C. Series – 3 Rounds:

  • 10 db forward raises
  • 10 db lateral raises
  • 2L duck walks
  • 10/10 seated KB “power” Russian twists
  • rest :30