4.12.24. Renegade – Strength

WARM UP

3 Rounds:

  • 2L lateral band walking
  • 20 wide outs
  • 5.5. SL jump squats
  • 10 turf width side shuffle
  • 5 down dog pushups

MOBILITY

1:00/1:00 pigeon pose
:90 tactical frog
1:00/1:00 lying fig. 4

STRENGTH

A. Series – 5 Rounds:

  • 2.2.2.2.2. back squats
  • 12 slide board leg curls
  • rest 2:00

B. Series – 4 Rounds:

  • 5 barbell squat clean + press
  • 2 L DB lunges
  • 15 MB ab toss
  • rest 1:00

C. Series – 3-4 Rounds:

  • 10.10. lateral box db step overs
  • 6 lat pulldown
  • 15 db quick rows
  • 10 seated db curls
  • 15 butterfly sit-ups
  • rest 1:00