Renegade 50:50 – Renegade Personal Training & Fitness

7.24.24. Renegade – 50:50

WARM UP (5-7 min) CONE DRILLS x 2 Rounds sprint/back peddle killers (4 cones) high knees (1) lunges (2) butt kicks to la...

WARM UP 5:00 SMR anything tight/sore -then- 1:00 inch worms + :30 kb strict sit-ups + :15 wide-outs 1:00 act. sampson + ...

WARM UP 1:00 rower + :30 plank push ups + :15 mind band wide-outs 1:00 rower + :30 down dog push ups + :15 mind band wid...

WARM UP :30 down dog push ups kb hip hinges inch worms air squat to calf raise + 3 Rounds: 9 KGSU 100M Row MOBILITY :60/...

WARM UP (4 min) 3 Rounds: 5 HR Pushups 10 Air Squat + calf raise 15 KGSU MOBILITY (4 min) :60/60 sa Childs pose (thumbs ...

WARM UP 200M row (easy) + 10 med ball ab/wall throw + 10 med ball alternating push ups 200M row (medium) + 10 med ball a...

WARM UP 500M Row 400M Run 13 Burpees -then- 2 x’s each Ladder Drill high knees lateral high knees – R lateral high k...

WARM UP 20 pvc pass throughs 10/10 pvc lateral flexion 10/10 alt pvc hamstring stretch 15 pvc OHS 2L pvc OH lunge + twis...

WARM UP :90 singles + :30 slow speed banded chest press + :30 slow banded rear delt flys :90 singles + :30 medium speed ...

WARM UP 3 Rounds: 3 Negative Pullups (3-3-1) 5 Negative Pushups (4-2-1) 7 Hollow Rocks + 5 Min Coaches Choice General Mo...