9.28.22. Renegade – 50:50

WARM UP

6 Min Of:

  • 2 L empty sled push + 5/5 side lunges + 10 knee grab situps

-then-

2L Ea:

  • soldier walks
  • quad stretch & reach
  • open gate/close gate (1L ea)
  • SL RDL
  • high knees
  • butt kicks

MOBILITY

:60/60 pigeon pose
:60 Childs pose

PART I.

20:10 x 4 Ea

  • jumping jacks + floor wipers
  • rest :60
  • mountain climbers + crunches with feet up
  • rest :60
  • high knees in place + bicycle abs
  • rest :60
  • kneeling walkout plank + supermans
  • rest :60

PART II.

2 Min Cal Row + 2 Rounds Of: 15 TRX squat/row + 10 TRX Tri-ext

Rest :60

2 Min Cal Row + 2 Rounds Of: 15 TRX push ups + 10 TRX bicep curls

Rest :60

2 Min Cal Row + 2 Rounds Of: 15 TRX core twists + 10 TRX rear delt flys

Rest :60

2 Min Cal Row + 2 Rounds Of: 15 TRX squat jumps + 10 total TRX sprinter Lunges

Rest :60