3.4.24. Renegade – Strength

WARM UP

  • 5/5 fire hydrants
  • 10 roll back v-reach
  • 25 wideouts
  • 10 sit-to-stand
  • 2L lateral band walking

-then-

20:10 x 4 Rounds:

  • glute bridges
  • bird dogs

MOBILITY

1:00Ea SMR calves
:90 tactical frog

STRENGTH

A. Series:

  • 5.5.3.3.1 back squats
  • rest 2:00

B. Series – 15 Minutes Of:

  • 10 UH pull-ups
  • 2L traveling db lunges
  • 1L heavy sled push

C. Series – 15 Minutes Of:

  • 50 singles
  • 3L heavy db farmer carry
  • 15 KGSU
  • 5 close grip push-ups
  • 10 total lateral squat jumps