Renegade 50:50 – Page 19 – Renegade Personal Training & Fitness

4.21.21. Renegade 50:50

WARM UP 2:00 user choice EASY cardio + 2L walking kb good mornings + 15 air squats 2:00 user choice MEDIUM cardio + 2L s...

Warm Up (15-20 min) 2 Rounds of: 10/10 SL squats 5 walkout plank and reach 10 close grip pushups 50 sec iso superman hol...

WARM UP (16 min) 1 Minute Slow Speed Rower + :30 slow speed banded chest press + :30 slow speed banded row 1 Minute Medi...

WARM UP 3 Rounds: 2L lateral band walking 20 wide-outs 5/5 SL squat jumps 5 down dog pushups 1L active sampson PART I. A...

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 (16 min) 10 Min of: 2 lengths sled push 5 amer. kbs 10 med ball sit-ups -then- 90s/90s pigeon pose 60s/60s bande...

WARM UP 5 Min Coaches Choice General Mobility Dynamic Flexibility -then- 4 Rounds (20:10): double kb clean alt kb OH str...

WARM UP 1:00 inch worms + :30 kb strict sit-ups + :15 wide-outs 1:00 act. sampson + :30 kb bottoms up squat + press + :1...

WARM UP Mobility Bar x 1:00 Ea good mornings lat. flexion pass throughs alt. hamstring stretch OHS opp hand to foot PART...

Warm Up (23 min) Ladder Drills x 4 Ea. a1. Jumping Jacks a2. High skip w. knee drive -then 2 rounds of: 20 plank jacks +...