8.7.23. Renegade – Strength

8.7.23. Renegade – Strength

Posted on by Renegade Personal Training & Fitness

WARM UP

3 Rounds:

  • 1 lot lap
  • 100 singles
  • 10 HR pushups
  • 5/5 side lunges

MOBILITY/FLEXIBILITY

1:00/1:00 banded lat stretch
1:00/1:00 banded – behind the back shoulder distraction stretch
1:00/1:00 couch stretch

STRENGTH

A. EMOM x 10 Minutes

  • 3-5 pull-ups

B. Series – 4 Rounds:

  • 6-6-4-4 Bench Press
  • 20-15-10-5 Wall Ball
  • 1-1-1-1 Rope Climb (3 Modified)
  • minimal rest

C. AMRAP with Time Left:

  • 600M Run (x2 around)
  • 100M OH Plate Carry
  • 20 Sit-Ups