A10
5 Renegade Rows (L)
5 Renegade Rows (R)
12 Straight Leg Deadlift
8 Pull-Ups
A20
6 Renegade Rows (L)*
6 Renegade Rows (R)*
*1 Staggered Push-Up after every other rep
12 Straight Leg Deadlift
2 (+2) Pull-Ups
The renegade row is a challenging movement pattern that we don’t see a whole lot of. Don’t be discouraged by the challenge it provides, and be patient to hit the position really well – it will pay off big time in the long run!
Built Body
Strength:
Barbell Bent Over Row – Sets of 7
Core:
5 Rounds:
20 Barbell Side Bends
10 Strict Toes To Bar/Knees to Elbows/Knees to Chest/Knee Tucks
Conditioning:
3 Rounds:
12 Burpees
12 Box Jumps
5 Minute cap
Mobility:
Banded Hamstring Floss – 20 reps per leg
