9.30.20. Renegade – 50:50

9.30.20. Renegade – 50:50

Posted on by Renegade Personal Training & Fitness

Warm Up

  • 40:20 x 4

    • Row – medium speed
    • Scap Pull ups
    • Wall sits
    • Inch worms
    • Treadmill Run
    • Ladder High Knees

Part I: CHIPPER

  • Barbell Squats – 5/10/15
    • 7 Box Jumps
    • 9 Down Dog Pushups
    • 11 2-arm kb cleans
  • Barbell Squats – 10/5
    • 11 Wall Ball
    • 9 Pull-ups
    • 7 2-arm kb sit-ups

Part II: Sprints, Jumps & Abs

  • 100 Jump Rope
  • 8 Turf Sprint Down Backs
  • 10 Leg Drops
  • 100 Jump Rope
  • 6 Turf Sprint Down Backs
  • 10 Leg Drops
  • 100 Jump Rope
  • 4 Turf Sprint Down Backs
  • 10 Leg Drops
  • 100 Jump Rope
  • 2 Turf Sprint Down Backs
  • 10 Leg Drops