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Workout Wednesday 7/9/2025

  • Writer: krissyreida
    krissyreida
  • Jul 9, 2025
  • 1 min read

Today's workout features our newest movement, the renegade row. You will need a set of dumbbells (DBs). You may also use kettlebells but be careful to stay balanced in plank position during the renegade rows because they could buckle under you otherwise. Refer to previous blog posts for details on movements. Be sure to warm up for your workout and warm up to the DB weights you will use.


For advanced athletes, add a pushup between rows, increase repetitions of DLs and plank-ups, and use DBs to add weight to lateral lunges.


Renegades on Repeat


3 Rounds:

Renegade Rows - 5 (L row + R row = 1 rep)

DB Deadlifts - 10

15 Plank-ups


3 Rounds:

Lateral Lunges - 10 (alternating w/ or w/o DB)

Renegade Rows - 5

Farmer's Carry - to failure




 
 
 

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