Name: Playbook - Connor Obrochta - 5MW - 2 (EMOM - Renegade Row + Heisman)
Uploaded: 2022-09-12T15:24:11.713Z
Duration: 5 min
Description: 5MW - 2 (EMOM - Renegade Row + Heisman)

This 5 minute workout will push you with strength and endurance!

Equiptment:
• DDBs 
• Bodyweight (small hurdles if you have) 

Workout:
Complete 5 rounds in 5 minutes with different rep ranges to hit for each round 

(Rounds) 10-8-6-4-2
                Renegade Row 
(Rounds) 10-10–10-10-10
                Lateral Heisman

Complete 5 rounds in 5 minutes with different Rep ranges to hit for each round 

10-8-6-4-2 (each side) 
Renegade Row 

10-10–10-10-10 (Down and Back = 1)
Lateral Heisman

- Begin in push up position with dumbbells in each hand
- Row one dumbbell toward your hip then lower it back down with control followed by the other side
- Complete a dumbbell push up

-Tip** keep a wide stance with your feet to ensure core control

Renegade row DDB

Rep out High knees traveling lateral 3-5 yards.
- stop on the out side leg and switch directions quickly 
- create food arm swing and bring knees up to hip level with each rep

Heisman

5MW - 2

5MW - 2 (EMOM - Renegade Row + Heisman)

5MW 28 - (Weighted Metabolic)

5MW - 2 (EMOM - Renegade Row + Heisman)

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