3.15.24. Renegade – Strength

WARM UP

5 Minutes SMR – Member Choice

-then-

1st Round – 1:00 Each:

  • rower
  • wall sits
  • push up – bottom hold
  • v-sit hold

2nd Round – :45 Each:

  • rower
  • wall sits
  • push up – bottom hold
  • v-sit hold

3rd Round – :30 Each:

  • rower
  • air squats
  • plank push ups
  • v-sits

STRENGTH

A. Series – 4 Rounds:

  • 8-10 db hammer curl + strict press
  • 12-15 trx rear delt flys
  • 10/10 monster band (fixed to rig) lateral leaps
  • :45 plank
  • rest 1:00

B. Series – 3 Rounds:

  • 10/10 barbell rev. lunges
  • 15 banded push ups
  • 5 heavy American KBS
  • 12 barbell skull crushers
  • rest 1:00

C. Core Series – 3 Rounds:

  • 25 crunches with feet up
  • 12/12 side plank crunches
  • 15 supermans