Warmup
3 Rounds of:
Shoulder Taps x 10
Squat x 10
Good Mornings x 5
Strength
Plank Drag 10 min EMOM
30 x 30
Ladder 1
Ladder 1:
Maximum Tension1 CL + 1 PR + 1 SQ + 1 RR
1 CL + 2 PR + 1 SQ + 1 RR
1 CL + 3 PR + 1 SQ + 1 RR
1 CL + 4 PR + 1 SQ + 1 RR
1 CL + 5 PR + 1 SQ + 1 RR
ReverseCL = Clean | PR = Press | SQ = Squat | RR = Renegade Row
Ladder 2
Ladder 2:
Maximum Tension1 CL + 1 PR + 1 SQ + 1 RR
1 CL + 1 PR + 2 SQ + 1 RR
1 CL + 1 PR + 3 SQ + 1 RR
1 CL + 1 PR + 4 SQ + 1 RR
1 CL + 1 PR + 5 SQ + 1 RR
ReverseCL = Clean | PR = Press | SQ = Squat | RR = Renegade Row
Push-ups Ladder
Go up from 1 to 10 if desire
| RD 1 | RD 2 | RD 3 | RD 4 | RD 5 | RD 6 | RD 7 | RD 8 | RD 9 | RD 10 | |
|---|---|---|---|---|---|---|---|---|---|---|
| Swing | 10 | 10 | 10 | 10 | 10 | 10 | 10 | 10 | 10 | 10 |
| Pushups | 10 | 9 | 8 | 7 | 6 | 5 | 4 | 3 | 2 | 1 |
| Goblet Sq | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 |