Intermediate
Thread the needle for 8 repetitions on each side
Complete 6 quadruped rotations on each side
10 Band pull-aparts
15 Chest-press shoulder-press
10 Dynamic chest stretches
Strength:
4 Rounds –
4 One arm rows / side (heavy)
3 Weighted push-ups
Muscular Endurance:
Complete as many rounds of the following as possible in 8 minutes in teams of two –
3 – 5 Renegade man makers
5 Pull-ups
Complete the man makers one partner at a time. Complete the pull-ups together.
For the man makers, the number of reps you complete each round will depend on the amount of weight you can use. If you are able to use a relatively heavy weight for all movements without your form breaking down, choose 3 reps per round. If you have one or more movements where your form tends to break down, use a lighter weight and opt to complete 4 or 5 reps per round.
Metabolic Conditioning:
Complete 4 rounds of the following in teams of two with one partner working at a time –
16 Burpee pull-ups (use a partner assist if necessary)
30 V-ups
40 Wall balls
Mobility:
30 Dislocates
Pec major doorframe stretch x 40 sec / side
Pec minor doorframe stretch x 40 sec / side
Beginner
Thread the needle for 8 repetitions on each side
Complete 6 quadruped rotations on each side
10 Band pull-aparts
15 Chest-press shoulder-press
10 Dynamic chest stretches
Strength:
4 Rounds –
4 One arm rows / side (heavy)
3 Weighted push-ups
Muscular Endurance:
Complete as many rounds of the following as possible in 8 minutes in teams of two –
3 – 5 Renegade man makers
5 Pull-ups
Complete the man makers one partner at a time. Complete the pull-ups together.
For the man makers, the number of reps you complete each round will depend on the amount of weight you can use. If you are able to use a relatively heavy weight for all movements without your form breaking down, choose 3 reps per round. If you have one or more movements where your form tends to break down, use a lighter weight and opt to complete 4 or 5 reps per round.
Metabolic Conditioning:
Complete 4 rounds of the following in teams of two with one partner working at a time –
16 Burpee pull-ups (use a partner assist if necessary)
30 V-ups
40 Wall balls
Mobility:
30 Dislocates
Pec major doorframe stretch x 40 sec / side
Pec minor doorframe stretch x 40 sec / side
