"We're Renegades"

Making some juice!!

Making some juice!!

Warm Up (6 Minutes):

30 sec. at each move

  • Jump Rope
  • Dead Bug
  • Plank
  • Superman

Strength (5 Rounds NFT):

  • 10 Hollow Rock
  • 10 Renegade Row (5/5)
  • 10 Seated DB Press
    * Use the same DBs for the row and press *

Met-Con (5 Rounds):

Each round lasts 2 minutes

  • 5 Burpees
  • Ball Slams for the rest of the 2 min.
    * Score is total ball slams *
    * 1 minute rest between rounds *

Mobility (NFT):

  • Foam Roll (Back)