7.1.24. Renegade – Strength

WARM UP

5 Minutes General Mobility

-then-

3 Lot Laps

  • 1st – slow
  • 2nd – faster
  • 3rd – fastest

-then-

:90 Childs Pose

STRENGTH

A. Series – 3 Rounds:

  • 4 Deadlifts
  • 5 Max Height Box Jumps to Depth Jump to Broad Jump
  • 8/8 SA DB Bench Rows (25/45)
  • 100M KB Farmer Carry
  • 12 DB skull crusher
  • Rest :90

B. Series – 3 Rounds:

  • 15 DB Lateral Raises
  • 10 KB Goblet Squat Jumps
  • 10 Med Ball Jump Slams
  • 10 DB OH Tri-Ext
  • Limited Rest

METCON

3-4 Rounds For Time Of:

  • 800 Meter Run (3 x around building)
  • 10 Pull Ups
  • 15 Barbell Shoulder to Overhead (45/65)
  • 20 Sit-Ups