Gironda 8x8 - Back/Triceps...

Hang Power Snatch - 8x8 @ 75lbs 

Blue Banded Row - 8x8

*Superset

Lying Triceps Extensions - 4x8 @ 53lbs

One KB Close Grip Press - 4x8 @ 95lbs

*Superset

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

AVG HR - 135BPM