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- Aug 23, 2019
- 1 min read

Renegades & Tick Tocks

Warm up:

10 m Solder Walking

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

Scorpion Stretch

Post Thoughts to Comments

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

103 views6 comments

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