Renegade 50:50 – Page 28 – Renegade Personal Training & Fitness

5.1.19. Renegade – 50:50

WARM UP *Coaches Note – explain challenge #1 & brief packet review – refer to challenge outline on white...

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 3 Rounds 20:10 squat jumps pushup – sit out KGSU -then- 1:00 pvc pass throughs 1:00/1:00 pvc front rack st...

WARM UP 2 Rounds: 10/10 SL glute bridges 10/10 quadruped opposite arm/leg raise 10/10 SL squat 10 kb goodmornings + 5 Mi...

WARM UP “Chipper” 2 down back sprints 1L act. sampson 1L traveling air squats 2 down back sprints 1L act. sp...

WARM UP 5 Minutes General/Dynamic Mobility Flexibility + 3 Rounds Ea (20:10): a) lateral cone 2 feet hops + TRX rows res...

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

WARM UP 6 Minutes Of: sprint/back peddle 10 air squats side-shuffle – 2L 10 HR pushups 2L high knee skip 10 kgsu -...

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 Minutes Coaches Choice General Mobility/Dynamic + 2 x’s Ea. Ladder Drill: 2 feet hops SL hops (L/R) 2 ...