Renegade

Updated: Aug 25, 2019

Warm up:

400 m Row

10 Lunge Twists (R+L=2)

20 Glute Bridges


Then complete one of the following options-

Option 1: >3 Months

4 Rounds:

10 Pushup to Renegade Row Burpee 15/20

(Pushup - Right Arm Row - Pushup - Left Arm Row - Pushup - Burpee)

400 M Row

20 OH Press Jacks 15/20

Option 2: <3 Months

3-4 Rounds:

10 Pushup to Renegade Row Burpee 10/15

(Pushup - Right Arm Row - Pushup - Left Arm Row - Pushup - Burpee)

400 M Row

20 OH Press Jacks 10/15

Option 3: <1 Month

2-3 Rounds:

5 Pushup to Renegade Row Burpee 5/8

(Pushup - Right Arm Row - Pushup - Left Arm Row - Pushup - Burpee)

200 M Row

10 OH Press Jacks 5/8


Cool Down:

Child's Pose

Lower Back and Piriformis Stretches

QL Stretch

Scorpion Stretch


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Swagin' it up! Mike rockin the 100 Days of Summer Challenge!

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