Renegade 50:50 – Page 29 – Renegade Personal Training & Fitness

2.20.19. Renegade – 50:50

WARM UP 5 Minutes coaches choice mobility & general dynamic flexibility ACTIVATION 3 Rounds Partner Med Ball Drills:...

WARM UP 5 Rounds: 2L partner banded high knees 5 plyo pushups 5 squat jumps 5 KGSU ACTIVATION 3 Rounds: 7/7 box jump to ...

Warm up: (13 min) Chipper: 1:00 singles 20 air squat calf raise 10 walkout plank + reach 5/5 – 1/4 kb getups 1:00 ...

WARM UP 2 rounds: 1L each Walking rdls Soldier walks High knee skip Lateral lunges (each side 1L) Lunge to knee grab MOB...

WARM UP 2L High knees + 1L active Sampson + 1L traveling air squats 2L High knee skip + 1L active Spiderman + 1L traveli...

WARM UP (4-5 min) 2 rounds: 1L each Banded lateral walks 15 slow / fast banded lat pulldowns 15 slow / fast banded lat p...

WARM UP (16 Minutes) 3 Rounds: 1st – 1:00 (slow) 2nd – :45 (faster) 3rd – :30 (fastest) rower air squa...

WARM UP 2 Rounds: 20 SLOW band lat pulldown 10/10/10 I’s Y’s T’s 20 Slow banded chest press 1L Active ...

WARM UP *Coaches Note: mobility is built into part I. 3 Rounds: 1:00 singles 1:00 group prone high plank med ball shuffl...

Warm Up 1L/ea. Lateral band walks 1L Forward band walks 1L Reverse band walks 10 HR push ups 2 Rounds: 15/ea. Clam shell...