AMRAP 25 Minutes:
Renegade Row x8alt
Row 200m
DB Mini Steps x60 seconds
Row 200m
L-Hang x10 seconds
Happy Birthday Tanis C & Jodi!
A special day for two amazing people. Your support for everyone around you is inspiring and felt each and every day. Thank you for being great humans.
Shoulder Press
5-5-5 @ 65%-75%
–
Renegade Row x8-12/side
Pull Over x10-20
Rest As Needed
3 Rounds:
Push Press x15
Renegade Row x12alt
Row x15/12 cal
Shoulder Press
2-3-5-10
–
After Each Set Do:
Renegade Row (2) + K2E x5-7
Deadbug Pull Over x8-12alt
Rest As Needed
4 Rounds:
Row x40 seconds
Rest 20 seconds
V-Up x40 seconds
Rest 20 seconds
Split Squat x40 seconds (Leg #1)
Rest 20 seconds
Renegade Row x40 seconds
Rest 20 seconds
Split Squat x40 seconds (Leg #2)
Rest 20 seconds
5 Rounds:
Single Unders x40 seconds
Rest 20 seconds
Hang Tuck x40 seconds
Rest 20 seconds
Renegade Row x40 seconds
Rest 20 seconds
Seated Shoulder Press x40 seconds
Rest 20 seconds
5 Rounds:
Row x40 seconds
Rest 20 seconds
Alt. DB Clean x40 seconds
Rest 20 seconds
Floor Press x40 seconds
Rest 20 seconds
Renegade Row x40 seconds
Rest 20 seconds
AMRAP 20 Minutes:
Hang Tuck Hold x30 seconds
Renegade Row x10/side
Shoulder Press x10/side
Happy Belated Birthday Jan & Sandy!
Two awesome people in our community who always bring the their A game. Always looking for ways to get better and challenge yourself while still listening to your bodies. Thank you for always being the awesome people you are.
In 25 Minutes:
Row 2000m
–
Then Time Remaining:
TGU Sit Up x5/side
Renegade Row x10/side
Split Squat Hold x20s/side
AMRAP 15 Minutes:
Double Under x75
Split Squat x10/side
Renegade Row x10/side