Ok kids, time to put some hair on your chest. It's lower body power & range of motion, rotational training, back strengthening rowing and pushing weight away from your body with as much force and speed as possible. It's like a burpee on it's worst day, waking up on the wrong side of the bed with a bad attitude and a penchant for trouble.
Start with two dumbbells hanging at your side. Drop into a push up position and perform one pushup. Perform one renegade row with the right arm. Do another pushup. Renegade row with the left arm. Jump the feet in and transition into an overhead press. That's one repetition.
Hurts so good.
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