7.15.24. Renegade – Strength

WARM UP

  • :10 high knees in place + 4 easy down backs + 2L traveling hamstring stretch
  • :10 high knees + 4 easy down backs + 2L soldier walks
  • :10 high knees + 4 easy down backs + 2L hip ext. rotation

-then-

2 Rounds:

  • 20/20 banded lat pulldowns
  • 2L lunge + twist

MOBILITY

1:00/1:00 banded lat stretch
1:00 tactical frog
1:00/1:00 calve stretch

WOD

10 Rounds For Time:

  • 100M sprint
  • 5 pull-ups
  • 10 pushups
  • 15 air squats

AUXILLARY WORK

AMRAP w. time left

  • 15 bench hip thrusters with banded abduction
  • 20 total SL raise + Med Ball crunch
  • 5 each: db bent over I’s, Y’s, T’s
  • 10 KB goodmornings
  • 12 DB OH tri-ext