Renegade Strength – Page 2 – Renegade Personal Training & Fitness

9.6.24. Renegade – Strength

WARM UP a. 20:10 x 4 rounds SA KB clean – R SA KB clean – L KGSU rest 1:00 b. 20:10 x 2 rounds alt side lunges bird ...

WARM UP (9 min) 2 min max cal row or bike 1 lot run -then- :90 tactical frog :90 wall – hip stretch STRENGTH For 30 Mi...

WARM UP :30 jumping jacks 50M jog active sampson (in place) 50M jog curbside mountain climbers 50M jog alt. lateral lu...

WARM UP a) 2 min cal row b) 1L Ea. – F. groiners, R. groiners, walking SL RDL, Side Lunge – L, Side Lunges – R c) ...

WARM UP 2 Rounds Of: 15 KGSU 20 Supermans 25/25 Banded Chops -then- 1 Round Of: :60 3 way air squats :30 push ups MOBILI...

WARM UP 5 Minutes general mobility 1:00/1:00 pvc front rack stretch :60/60 pigeon pose STRENGTH A. Series: 4 Rounds 8.8....

WARM UP 4 Rounds: 50 singles x2 ladder high knees 6 russian pushups x2 ladder – lateral in-in-out-out 3/3 side lunges ...

WARM UP 3 Rounds Big Block Run 12 Pushups 9 Sit Ups 6 Pull Ups –then- :90 Childs Pose :30/30 Lateral Leg Swings :30/30...

WARM UP 5 Rounds Of: 100 singles 1/1 Heavy Turkish Getups MOBILITY 2 min wall-hip stretch (legs @ v position) :90 tactic...

MOBILITY :30/30 fire hydrants (only 1 direction ea side) :30 roll back -to- v – reach :30 wide-outs :60/60 pigeon pose...