Notice two different ways to position your hands while performing the Renegade Rows. The second picture demonstrates an alternative if you are doing multiple reps on the same side. First picture would be the true Renegade Row alternating sides every rep.
Set your Gymboss Interval Timer for 30 sec. work and 15 sec. rest.Every exercise listed in black above will be completed on both the right and left sides. Example: 30 seconds Suitcase Deadlifts right side, 15 sec. rest followed by 30 sec. on the left side. Rest 15 sec. then perform the bodyweight drill in orange either for a solid minute and 15 sec. or 30 sec. on 15 sec. rest then 30 sec. on. Take about 25-30 sec. rest then move to the next station in the circuit. Complete 2 or 3 rounds.
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