Renegade Strength – Page 32 – Renegade Personal Training & Fitness

7.19.21. Renegade – Strength

WARM UP (8 min) 2 Rounds Of: 15 KGSU 20 Supermans 25/25 Banded Chops -then- 1 Round Of: :60 3 way air squats :30 push up...

WARM UP (10-12 min) 1 Big Block Run 3 Rounds of: 5 pullups 10 pushups 15 air squats MOBILITY :60/60 dowel front rack str...

WARM UP (10-12 min) 200M Jog + :30 singles + :30 Side Shuffle + :30 KB Hip Hinges 200M Jog + :30 singles + :30 Side Shuf...

WARM UP Cone Drills x 2 Rounds (set up 4 cones evenly spaced) sprint/back peddle killers high knees to 1st cone, lunge t...

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 (21 min) 3 Rounds Big Block Run 12 Burpees 9 Sit Ups 6 Pull Ups –then- :90 Childs Pose :30/30 Lateral Leg Swin...

WARM UP (12 min) 5 Rounds Of: 100 singles 1/1 Heavy Turkish Getups MOBILITY 2 min wall-hip stretch (legs @ v position) :...

*Coaches note: We are cutting back on the volume of lifting today and focusing on longer sprints. Explain sprinting vs j...

WARM UP (10-12 Min) 400M Run (1.5 times around building) :30 Line Drill (1-2) + 2L High Knees + 1L Side Shuffle (r) :30 ...

WARM UP Round 1 – :45 wall sit + 10 HR pushups + 10 K2E Round 2 – :45 wall sit + 5.5. side lunges + 10 K2E R...