Sunday, April 11, 2021

Gironda 8x8 - Back/Triceps...

Hang Power Snatch - 8x8 @ 75lbs 

Blue Banded Row - 8x8


Lying Triceps Extensions - 4x8 @ 53lbs

One KB Close Grip Press - 4x8 @ 95lbs


Renegade Rows - 2x8 @ 70lbs

Cash Out:

Band Strait Arm Pulldown - 3x8

Band Triceps Pushdown - 3x8

*The renegade row targets nearly every muscle in the body, however places a higher emphasis on the back, arms and core. While using kettlebells, the increased stability and balance needed results in greater demands on the body. Below is a complete listing of the muscles used during the renegade row with kettlebells.

  • Lats (back)
  • Wrists
  • Biceps
  • Rhomboids
  • Abdominals
  • Obliques
  • Glutes
  • Erectors


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