9.16.24. Renegade – Strength

WARM UP

4 Rounds:

  • 200m jog
  • :10 hollow rock
  • 10 air squats
  • :20 side planks – L/R
  • 10 press ups

MOBILITY

:90 tactical frog
:30/30 low back stretch

STRENGTH

A. E90 on 90 x 5 Rounds:

  • M1 – 10 back squats
  • M2 – 8 double kb snatch + 6.6. ice skaters
  • M3 – 10 slide board leg curls + :10 bottom pushup hold
  • M4 – 20 sit-ups

B. 3 Rounds:

  • 10 double db high pull
  • 8 barbell curls
  • 6 UH pullups
  • rest 1:00