Description

Renegade Row and Pike Chinup superset. Turkish Get-up and Alternating Swing superset. Perform 10 sets of 5 reps (or as close as possible to that number) within *15* minutes. Don't do more than 5 reps per set. Rest as much as necessary but do 10 sets -- even if the last few sets are 1 rep each.

Exercise Routine

Get_some__normal
Created by EasyGordon

Renegade Row

Start with left. Pushup, row left; pushup, row right -- alternating for (5) total reps. Odd...

Routine:

Set 1 - 5 reps of 54 lbs.
Set 2 - 5 reps of 54 lbs.
Set 3 - 5 reps of 54 lbs.
Set 4 - 5 reps of 54 lbs.
Set 5 - 5 reps of 54 lbs.
Set 6 - 5 reps of 54 lbs.
Set 7 - 5 reps of 54 lbs.
Set 8 - 5 reps of 54 lbs.
Set 9 - 5 reps of 54 lbs.
Set 10 - 5 reps of 54 lbs.
Get_some__normal
Created by EasyGordon

Pike Chinup

Chinup with palms facing you and legs in pike position (toes pointed, legs perpendicular to body ...

Routine:

Set 1 - 5 reps
Set 2 - 5 reps
Set 3 - 5 reps
Set 4 - 5 reps
Set 5 - 5 reps
Set 6 - 5 reps
Set 7 - 5 reps
Set 8 - 5 reps
Set 9 - 5 reps
Set 10 - 5 reps
Get_some__normal
Created by EasyGordon

Turkish Get Up

One side per set. Odd sets, left side. Even sets, right side. Superset with Alternating Swing.

Routine:

Set 1 - 5 reps of 54 lbs.
Set 2 - 5 reps of 54 lbs.
Set 3 - 5 reps of 54 lbs.
Set 4 - 5 reps of 54 lbs.
Set 5 - 5 reps of 54 lbs.
Set 6 - 5 reps of 54 lbs.
Set 7 - 5 reps of 54 lbs.
Set 8 - 5 reps of 54 lbs.
Set 9 - 5 reps of 54 lbs.
Set 10 - 5 reps of 54 lbs.
Get_some__normal
Created by EasyGordon

Alternating Swing

Start with the arm you used for the Turkish Get Up.

Routine:

Set 1 - 5 reps of 54 lbs.
Set 2 - 5 reps of 54 lbs.
Set 3 - 5 reps of 54 lbs.
Set 4 - 5 reps of 54 lbs.
Set 5 - 5 reps of 54 lbs.
Set 6 - 5 reps of 54 lbs.
Set 7 - 5 reps of 54 lbs.
Set 8 - 5 reps of 54 lbs.
Set 9 - 5 reps of 54 lbs.
Set 10 - 5 reps of 54 lbs.