Renegades & Tick Tocks

Warm up:

10 m Solder Walking

Arm Circles

10 Lunge Twists (R+L=2)



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)

1 Minute Plate Switches

20 Tick Tocks R 25/35

20 Tick Tocks L

1 Minute Plate Switches


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)

1 Minute Plate Switches

20 Tick Tocks R 15/20

20 Tick Tocks L

1 Minute Plate Switches


Option 3: <1 Month

2 Rounds:

5 Pushup to Renegade Row Burpee 8/10

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

30 Second Plate Switches

20 Tick Tocks R 10/15

20 Tick Tocks L

30 Second Plate Switches


Cool Down:

Child's Pose

Lower Back and Piriformis Stretches

QL Stretch

Scorpion Stretch


Post Thoughts to Comments


Aaaaaand it's worth it to work full range of motion!

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