5.29.24. Renegade – 50:50

WARM UP

:90 singles + :30 slow speed banded chest press + :30 slow banded rear delt flys

:90 singles + :30 medium speed banded chest press + :30 medium speed banded rear delt flys

:90 singles + :30 fast speed banded chest press + :30 fast speed banded rear delt flys

-then-

:60/60 banded chest stretch
:90 Childs pose
:60/60 pigeon pose

PART I.

A. Series: mechanical advantage pressing – complete all in a circuit format.
4 Rounds Of:

  • Stability Ball DB OH Press – 10
  • Stability Ball DB Incline Press – 10
  • Stability Ball DB Chest Press – 10
  • rest 90s

B. Series: 3 Rounds

  • 1L OH Plate Lunges
  • 10 2-arm KB OH Sit-ups
  • 1L OH Plate Lunges
  • 40 Seated Russian Med Ball Slams
  • rest 60s

PART II.

4 RFT

  • 4L Empty Sled Push
  • 20 med ball slams
  • 15 KBS
  • 10 underhand pull ups