7.22.24. Renegade – Strength

WARM UP

1 Big Block Run

-then-

  • 5/5 each direction (per side) – fire hydrants
  • 10 roll back to v-reach
  • 10/10 wide step mountain climbers
  • 10 groiners
  • 5/5 active sampson
  • 5/5/5 I’s, Y’s, T’s

STRENGTH

A. Series – 4 Rounds:

  • 12 bench press
  • 8/8 KB step-ups
  • rest 1:00

B. Series – accumulate 40 pull-ups with limited assistance in 7 minutes

CONDITIONING

25 Minute AMRAP

Buy In = 30 KGSU
50 meter build up sprint
50 meter body weight lunges
100 meter farmer carry
5 K2E
Cash Out = 30 KGSU