Renegade 50:50 – Page 3 – Renegade Personal Training & Fitness

6.25.25. Renegade – 50:50

WARM UP 3 Rounds Of: 1st round – :60 easy row + 1 easy parking lot lap 2nd round – :60 moderate row + 1 moderate par...

WARM UP 2L Each Movement: soldier walks quad & reach heel step walk open gate close gate lateral lunge & reach b...

WARM UP :60 inch worms + :30 kb strict sit ups + :15 wide-outs :60 active sampson + :30 kb bottoms up squat/press + :15 ...

WARM UP 500M Row 400M Run 20 KGSU -then- 2 x’s each Ladder Drill high knees lateral high knees – R lateral high knee...

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 1:00 singles + :30 slow speed banded chest press(red bands) + :30 slow banded rear delt flys(green bands) 1:00 s...

WARM UP 5 Minutes of personal mobility/foam roll – members choice 3 Rounds Of: :60 rower :60 plank :60 body weight lun...

WARM UP 3 Rounds: (slow, medium, fast) Cone killers :30 HR pushups -then- :60/60 couch stretch :60/60 Pigeon Pose PART I...

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 + ...