Renegade 50:50 – Page 18 – Renegade Personal Training & Fitness

6.23.21. Renegade – 50:50

WARM UP (12 min) 3 Rounds: 9 burpees 400M Run + :30 down dog push ups kb hip hinges inch worms air squat to calf raise M...

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

Exercise Sets Reps Rest SMR- member choice 5 mins Activation Scap pull ups 3 10 1-1/4 BW squat 3 10 Grapevine 3 2L later...

WARM UP (14 min) 500M Row 400M Run 13 Burpees -then- 2 x’s each Ladder Drill high knees lateral high knees – R later...

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 (14 min) :90 singles + :30 slow speed banded chest press + :30 slow banded rear delt flys :90 singles + :30 medi...

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...

WARM UP (11 Min) Killers – slow 10 Plank Push Ups Killers – Medium 10 Plank Push Ups Killers – Faster 10 Plank Pus...

WARM UP (18 min) a. 3 rounds of 30:15 – med ball foot taps + air squats -rest 60 sec b. 3 rounds of 30:15 – med ball...

WARM UP 5 Minute Slide Push Relay -then- 2 Rounds: 5 pushups 10 double kb rdl 15 air squats MOBILITY 1:00/1:00 smr calve...