Renegade Run & Lunge

Warm-up:(Less than 1 Month - 1/2 reps - 1/2 weight)

200 m Run/Row or 40 Jumping Jacks

5 Yoga Worms

20 Single Leg Deadlifts R 15/20

20 Single Leg Deadlifts L 15/20

Neck & Shoulder Mobility


Option 1 > 3 Months

5 Rounds for Time

10 Renegade Rows (R+L=1) 15/20 (1 Pushup + 1 Row on the right + 1 Row on the left=1)

200 m Run/Row or 40 Jumping Jacks

10 Walking Lunges (R+L=1)

200 m Run/Row or 40 Jumping Jacks


Option 2 < 3 Months

4 Rounds for Time

10 Renegade Rows (R+L=1) 10/15 (1 Pushup + 1 Row on the right + 1 Row on the left=1)

200 m Run/Row or 40 Jumping Jacks

10 Walking Lunges (R+L=1)

200 m Run/Row or 40 Jumping Jacks


Option 3 < 1 Month

2-3 Rounds for Time

5 Renegade Rows (R+L=1) 5/8 (1 Pushup + 1 Row on the right + 1 Row on the left=1)

200 m Run/Row or 40 Jumping Jacks

5 Walking Lunges (R+L=1)

200 m Run/Row or 40 Jumping Jacks


Cool Down:

Chest/Shoulder Stretches

Lower Back/Piriformis Stretches

QL Stretch

Pigeon Stretch


Post time and thoughts to comments

71 degrees! 11 weeks post surgery. 1st real walk. 1 mile. 45 minutes. I’ll take it!



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Saturday 6/19

Just Yoga today at 9! Please RSVP through the app. And remember, next Saturday is our Family Party at Orchards Park from 12-3!

1/2 Specter+Box Jumps

Warm up: 30 Jumping Jacks Resistance Band Chest/Shoulder Circles Yoga Worms 30 Jumping Jacks Lunge Twists R & L Then complete one of the following options: Option 1 > 3 Months For Time: 10-9-8-7-6-5-4

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