Renegade 50:50 – Page 22 – Renegade Personal Training & Fitness

9.16.20. Renegade – 50:50

WARM UP (16 min) 2 Minutes Slow Speed Rower + :30 slow speed banded chest press + :30 slow speed banded row 2 Minutes Me...

WARM UP 1 Big Block Run -then- 25 pushups 25 KGSU 25 air squats MOBILITY 1:00/1:00 SMR calves 1:00/1:00 calve stretch PA...

WARM UP 2 Rounds Of: 2L kb good mornings 2L lateral lunge w. reach behind 1L bear crawl 1L crab walk 2L high knees 2L bu...

WARM UP 6 Burpees Walk Out Plank + Reach 20 pvc pass throughs 10/10 pvc lateral flexion 10/10 alt pvc hamstring stretch ...

WARM UP 3 Rounds Of: 1 parking lot run 10/10 quadruped opp A/L raise 5 plank pushups 10 KGSU 5/5 sit-outs 5 infant squat...

WARM UP 5 Minutes General Mobility -then- E:30 on :30 x 5 Minutes: 2 down back sprints MOBILITY :30/:30 hip/leg swings 1...

WARM UP :45 pvc pass throughs :30 down dog push ups 1:00/1:00 pvc front rack stretch 1:00/1:00 couch stretch :30 air squ...

WARM UP 5 x 100M sprints (walk back) -then- EMOM x 10 MIN: M1 – 15 kb hip hinges M2 – 5 plank push ups + 15 ...

WARM UP 1 Big Block Run -then- 5 Min General Mobility -then- 2 Rounds Booty Bands PART I. 15 Minute AMRAP 10 db clean + ...

WARM UP 1 Big Block Run -then- 2 Rounds: :30 rig – lateral bar step-over :30 down dog push ups :30 air squats :30 ...