*RENEGADE 5K DAY – After the warm up have members split into two groups. The group participating in the run will head out after the warm up and mobility. The 2nd group will have the option of either an open gym or following a basic strength routine. Printouts of the 5K will be available in the gym.

WARM UP

Group big block run

+

:30

active sampson
active spiderman
alt. SL RDL
leg swings (L/R)
leg swings F:B

MOBILITY

:60/60 calve stretch
:60/60 1/2 knee hip flexor stretch
:60/60 dowel front rack stretch

STRENGTH

A. Series: 3 Rounds

• 15 back squats
• 20 UH banded rows
• :90 rest

B. Series: 3 Rounds

• 8 strict barbell press
• 10/10 lateral db step up & over
• 5/5 1/4 getups
• :60 rest

C. Series: 3 Rounds

• 8 barbell high pulls
• 10 UH pullups
• 15 db oh tri-ext
• :60 rest

CORE FINISHER

3 Rounds

• 20 sit-ups
• 20 supermans
• 20/20 banded chops