09.15.2020

Warm up
2 rounds:
Run 200m
Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Half Kneeling single arm DB Press x 8 reps/side




Mobility
hip warm up  https://www.instagram.com/p/B9Wyi1GHAdl/
mini-band at the gym
1. abduction x 8 each side
2. band kick backs x 8 each side
3.  knee knockers x 8 each side
4. banded frog pumps x 16 reps

no mini-band
1. quadruped fire hydrants x 8 each side
2. quadruped kick backs x 8 each side
3. side lying hip bridges x 8 each side
4. frog pumps x 16 reps  

Strength
Deadlifts
5 x 3reps @ 75-80%


WOD

"Renegade"

50 DB renegade rows   50/35   35/20 

every time you break- hands off the DBs or rest at the bottom of the push up, complete 15 air squats and 15 sit ups

*renegade row= row right + row left + push up