Barbell Foundations – Page 13 – Renegade Personal Training & Fitness

4.11.19. Renegade – Barbell Foundations

WARM UP 2 Rounds: 25/25 side lying db external rotation (2-3lb max) 25 db caption (5-8lb max) 1:00 bottom squat hold STR...

WARM UP 5 Min SMR anything tight/sore + 3 Rounds: 7 med ball cleans 7 med ball thrusters 7 med ball slams MOBILITY :90/9...

WARM UP 1:00 singles + 10 KBS + 10 KB wall facing squats 1:00 singles + 10 KB goblet squats + 5/5 KB cleans 1:00 singles...

WARM UP 1:00 – easy row + 1L inchworms 1:00 – medium row + 1L active Sampson + 20 jumping jacks 1:00 –...

WARM UP 3 Rounds: 2:00 rower (slow-medium-fast) 10 banded front squats 10 banded strict press MOBILITY :90/90 smr lats :...

WARM UP 5 Min General Dynamic Mobility & Flexibility + 2:00 wall squat stretch + 1:00 pvc pass through + 1 Rounds Em...

WARM UP 5 Min General/Dynamic Flexibility & Mobility + 2:00 rig/bottom squat hold + 2 Rounds Empty Bar Warmup AUXILL...

WARM UP 3 Rounds: 2:00 Rower 1:00 bottom squat hold w. KB :30 banded high rows :15 kipping + 2 Rounds Empty Bar Warmup...

WARM UP 3 Rounds: 2:00 rower (slow-med-fast) :30 monster band OH press :30 banded T’s :30 bottom squat hold + 2 Ro...

WARM UP Crossover Symmetry Activation x 3 Rounds: 10 Y’s 10 T’s 10 90/90 200M Row -then- 2 Rounds Empty Bar ...