"I'm a Renegade"

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Warm Up (NFT):

  • Foam Roll (T-Spine, Lats, Hot Spots)

Then...

Tabata (8 Rounds):

2 times through each move:

  • Standing K2E
  • Jumping Jack
  • Side Plank (R)
  • Side Plank (L)

Then...

3 Rounds:

  • 10 Barbell OR PVC Sit Up
  • 15 second Handstand OR Inverted Hold

Strength (3 x 5 @ 85% of 1RM):

  • Bench Press
    * If you don't know your 1RM, find it *

Then...

4 Rounds:

  • 6 Reps:  DB Push Up, Renegade Row (R), Renegade Row (L) = 1 Rep
  • 6 Reps:  DB Floor Press with Feet Elevated
    * Rest as needed between sets *

Met-Con (Tabata):

16 Total Rounds:

  • Jump Rope (20 sec)
  • Rest (10 sec)
  • Ball Slam (20 sec)
  • Rest (10 sec)
    * Sub Step Ups for Jump Rope if needed *
    * Alternate moves every time *

Rest 1 Minute Then...

Cash Out (1 Minute):

  • Max Distance Row

Mobility (NFT):

  • Chest Opener
  • Cobra
  • Pigeon Pose
  • Lizard Pose
  • Foam Roll