11.1.17 Renegade – 50/50

11.1.17 Renegade – 50/50

Posted on by Renegade Personal Training & Fitness

Warm Up

  • 40:20 x 4

    • a1. Row – medium speed
    • a2. Scap Pull ups
    • b1. Wall sits
    • b2. Inch worms
    • c1. Treadmill Run
    • c2. Ladder High Knees

Part I: CHIPPER

  • Barbell Squats – 5/10/15
    • 7 Box Jumps
    • 9 Hindu Pushups
    • 11 2-arm kb cleans
  • Barbell Squats – 10/5
    • 11 Wall Ball
    • 9 Pull-ups
    • 7 2-arm kb sit-ups

Part II: Sprints, Jumps & Abs

  • 100 Jump Rope
  • 8 Turf Sprint Down Backs
  • 10 MB Leg Drops
  • 100 Jump Rope
  • 6 Turf Sprint Down Backs
  • 10 MB Leg Drops
  • 100 Jump Rope
  • 4 Turf Sprint Down Backs
  • 10 MB Leg Drops
  • 100 Jump Rope
  • 2 Turf Sprint Down Backs
  • 10 MB Leg Drops