6.15.22. Renegade – 50:50

6.15.22. Renegade – 50:50

Posted on by Renegade Personal Training & Fitness

WARM UP

  • 2 Minutes Slow Speed Rower + :30 slow speed banded chest press + :30 slow speed banded row
  • 2 Minutes Medium Speed Rower + :25 medium speed banded chest press + :25 medium speed banded row
  • 2 Minutes Fastest Speed Rower + :20 fastest speed banded chest press + :20 fastest speed banded row

then

:60/:60 banded chest stretch

:60/:60 banded lat stretch

:60/:60 calf stretch

PART I.

Perform Ladder Of:

20.18.16.14.12.10.8.6.4.2. – 2 Arm KB Clean & Press

+

100M Sprint

+

2.4.6.8.10.12.14.16.18.20. – Med Ball Sit Ups

PART II.

1 Round Of: 15 burpees

2 Rounds Of: 15 Cal/Bike Rows + 15 knees to elbows

3 Rounds Of: 10 sit up to inverted row (rig) + 10 KB Amer. KBS + 10 Med ball slams

2 Rounds Of: 15 Squat Jumps + 15 HR Pushups

1 Round Of: 15 Wall Ball