Renegade 50:50 – Page 37 – Renegade Personal Training & Fitness

5.2.18. Renegade – 50:50

WARM UP (16 min) A. Big block run (group A) B. Row for the time it takes group A to complete C. 2 Rounds of(everyone tog...

WARM UP Booty Band x 2 Rounds: 15 monster band front squats 15 monster band good mornings 20/20 mini band clamshells 1L ...

WARM UP (20 min) Coaches Note: This will take the entire hour. Be on point with timing and transitions. 3 Rounds of: :60...

WARM UP (12 min) :90 smr t-spine :90 smr lats (:90 per side) :90 smr low back :90 smr piriformis (per side) :90 smr calv...

WARM UP :45s pvc pass through :60/:60 banded front rack stretch :60/:60 hip flexor stretch + :60 plank :30/:30 side plan...

WARM UP 20:10 x 4 Rounds a. jumping jacks & active spiderman rest 60s after 4 rounds of a. b. med ball foot taps &am...

WARM UP (12 min) :30 pvc pass through :30 pvc OHS :30 pvc side bends :30 alt hamstring stretch + 2L active OH warrior st...

WARM UP *HAVE ROWERS SET UP BEFORE CLASS STARTS ON RUBBER (NOT TURF) (20 min) 500m EASY row + 2L walking kb good morning...

WARM UP (10 min) :30 singles + 2L(width) spidermans :30 singles + 10 plank push ups :30 singles + 4L (width) high knees ...

WARM UP (17-20 min) 3 Rounds Of: 30s Jumping Jacks + 2 Lengths walking RDL. + 6 rotational push ups 20s Mountain climber...