Renegade 50:50 – Renegade Personal Training & Fitness

4.30.25. Renegade – 50:50

WARM UP 2 Minutes Slow Speed Rower + :30 slow speed banded chest press + :30 slow speed banded row 2 Minutes Medium Spee...

WARM UP 2L Butt Kicks + 2L Quad stretch & reach 2L High Knees + 2L Active Sampson 2L High Knee Skip + 1L Inchworm + ...

WARM UP a. 3 rounds of 30:15 – med ball foot taps + air squats -rest 60 sec b. 3 rounds of 30:15 – med ball dead lif...

WARM UP A. 5 Min Air Bike B. Row 500M C. 2 Rounds of: 2 L KB Good Mornings 10/10 Alternating KBS 5 Down Dog Pushups PART...

WARM UP 3 Rounds of: :60 singles + 10 squat jumps + 10 supermans 3 Rounds of: :30/:30 alternating singles + 10 monster...

WARM UP :45s pvc pass through :60/:60 banded front rack stretch :60/:60 hip flexor stretch + :60 plank :30/:30 side plan...

WARM UP 20:10 x 4 Rounds a. jumping jacks & active spiderman rest 60s after 4 rounds of a. b. med ball slams & a...

WARM UP :30 pvc pass through :30 pvc OHS :30 pvc side bends :30 alt hamstring stretch 2L active sampson 2L quad stretch ...

WARM UP 1:00 EASY row/bike/run + 2L walking kb good mornings + 15 air squats 1:00 MEDIUM row + 2L soldier walks + 10/10 ...

WARM UP :30 singles + 2L spidermans :30 singles + 10 plank push ups :30 singles + 2L high knees :30 singes + 2L butt...