Renegade 50:50 – Page 5 – Renegade Personal Training & Fitness

12.13.23. Renegade – 50:50

WARM UP 5 Minute General Dynamic -then- 3 Rounds of :30 Go’s a. traveling box jumps (4 boxes) or broad jumps b. speed ...

WARM UP Coaches Note: Divide class in half if needed. Put half on Tabata, half on rowers/bike. Also use bike if not e...

WARM UP – Chipper 50 singles 10 good-mornings 10 down dog – cobra 50 singles 5/5 prisoner lunge + twist 5/5 act. sam...

WARM UP Round 1: 4 x ladder high knees + 20 med ball front squats + 10 jack knives + 10 HR pushups Round 2: 4 x ladder S...

WARM UP 5 minutes general dynamic -then- 2 Rounds: Mini band directional walking PART I: all about that grip A. Pace wor...

WARM UP 5 Minutes General/Dynamic ACTIVATION 2-3 Rounds: 8/8 Elevated SL box squats 10/10 dead bugs 10/10 bird dogs PART...

WARM UP 2 Rounds: 5/5 alt. side lunges 1L act. sampson 10 supermans 1L trav. fig 4 -then- 7 minutes of: 4L shuttle run 1...

WARM UP 2 Rounds: 6/6 KB SA Squat Clean 8 Rotational Pushups 10 Butterfly Sit-ups MOBILITY/FLEXIBILITY :30 PVC Pass Thro...

WARM UP :30 ankle rolls L/R both clockwise/counterclockwise 2L high knees :30 air squat – calf raise 2L high knee skip...

WARM UP easy ladder shuttle run (3 cones) + 1L dyn. quad + 1L traveling knee to chest medium ladder shuttle run + 1L act...