Help keep your group healthy and happy!
4
-
minutes warming up
24
-
26
minutes working out
A little shoulder blast to start the workout today followed by some intervals. For the first part, use a light-medium weight you can do unbroken. For the second part, use a medium-heavy-ish weight on the Renegade Rows, something manageable, but you definitely have to work for,
3 Rounds
12 Front Raises
12 Lateral Raises
12 Y-Raises
Rest as needed
Then
1 min each of,
Renegade Rows
Chair Dips
Step-ups, PER SIDE
Rest
4 Rounds
Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.
🔓 Unlock for $19/mo*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
No Equipment Option
3 Rounds - perform with water bottle
12 Front Raises
12 Lateral Raises
12 Y-Raises
Rest as needed
Then
1 min each of,
Shoulder Taps
Chair Dips
Lateral Lunges, PER SIDE
Rest
4 Rounds
Have a question? Chat with your coach.
✅ Weight for shoulder movements
✅ Weight for Renegade Rows
✅ Something to Dip on
✅ Something to step on
Warm-up 5
20-seconds each of:
Staggered-stance Hip Hinge, per side
Bear Crawl forward
Bear Crawl backward
3x
4
-
minutes warming up
24
-
26
minutes working out
A little shoulder blast to start the workout today followed by some intervals. For the first part, use a light-medium weight you can do unbroken. For the second part, use a medium-heavy-ish weight on the Renegade Rows, something manageable, but you definitely have to work for,
Instructions, personalization options, and video demos are available for members only.
🔓 Unlock this Workout for Free*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
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Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.
