7.26.24. Renegade – Strength

WARM UP

Big block run x 2

  • 1st – slow jog
  • 2nd – fast run

-then-

:60/60 couch stretch
:60/60 hip/low back stretch
:60 Childs pose

STRENGTH

A. Series: 3 Rounds

  • 3/3 TGU
  • 8/8 KB Snatch to Lunge
  • 15/15 SA DB Close Grip Chest Press
  • :45 rest

B. Series: 3 Rounds

  • 6/6 Barbell SL RDL
  • 5/5 SL Box Jumps or 10 Box Jumps
  • 2L Heavy Sled Push (no run/sprint)
  • :60 rest

CONDITIONING

AMRAP w.Time Left

  • 18 cal rows/bike
  • 100 singles
  • 9 DB thrusters
  • 6 turf width side shuffle
  • 3 burpees