1.1.20. Renegade – 50:50

1.1.20. Renegade – 50:50

Posted on by Renegade Personal Training & Fitness

WARM UP

Coaches Note:  Divide class in half if needed. Put half on Tabata, half on rowers/bike. Also use bike if not enough rowers

2 Min Cal Row

+

4 Rounds – 20:10

  • Jumping Jacks + Med Ball Front Squats

Rest :60

+

4 Rounds – 20:10

  • Mountain Climbers + Supermans

MOBILITY

:2 Min Tactical Frog Stretch
:60/60 Pigeon Pose
:60 Childs Pose

PART I.

(15 Min)

4 Rounds Of:

  • 8/8 Barbell Alt. Lunges
  • :30/30 hip flexor stretch
  • rest :60

PART II.

5 – 3 Minute AMRAPS

  • 10 Cal Rows
  • 10 DB Thrusters
  • 10 Heavy KBS

Rest 3 Minutes Between AMRAPS