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Renegade

IMG_3560
Warm-up:
500 m row (easy pace)
10 Goblet Squat
15 Banded GoodMorning
10 Push-up Plus
+
mobility
Puppy Dog
Pigeon on Box
Lunge
Saddle
straddle

Strength:
20 minutes
6×3 Front Squat @65% or better
6×6 Renegade Rows

Conditioning:
8 minutes
12-9-6-3
SDHP
Hang Power Clean
Shoulder to Overhead
-Burpee Lat Jumps with remaining time
-Weight is (115/75) or (85/55)
*your score will have 2 parts, time finished and burpees completed.

March 13, 2016 | News | 0

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