RockFit | Training with Rock Cox

Renegade Monsters Workout

Here is one of those workouts that makes you will feel great all over.  We take two awesome complex movements and put them in the same workout.  The result will make you stronger and in a sweaty mess.

Warm-Up (10 min)

One Arm Swings – 10 reps each side

Superman Push ups – 6 reps

Kettlebell Squat Jumps – 5 reps

Halos – 5 reps each side

Do as many rounds as you can of each with good form rest as needed.

Part A (10 min)

Renegade Rows – 10 reps

Windmills – 5 reps each side

Do as many rounds as you can with good form rest as needed.

Part B (3 Rounds)

Monsters – 30 sec, 45 sec, 1 min

V-ups – 30 sec, 45 sec, 1 min

One round is doing both exercises for 30 sec, 45 sec, and 1 min.  (I messed up in the video in case you were paying attention.)  You will do 30 sec of exercise, then 45 sec of each exercise, and then 1 min of each exercise.  Repeat that process for 2 more rounds.  Rest as needed between movements and rounds.

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