In this weeks Tutorial Tuesday, I discussed the Renegade Row:

It just so happens, that this exercise is included in the first of your FREE WORKOUTS!

By now you all know I LOVE emphasizing the posterior chain during my workouts. The benefits are numerous and include improved posture, decreased incidence of low back pain, a stronger upper back, as well as a bigger stronger booty!

Check out your FREE WORKOUTS below!


Hip Thrust -10
Renegade Row-10
Alternating Overhead Rotational Presses-10
Repeat for 8, 6, 4 and 2 reps each and if you have more time, ladder right back up!


High Pulls- 8/8
Single Leg Deadlift to Reverse Lunge 6/6
Figure 8’s-16
Traveling Kettlebell Push-ups- 8
Repeat for 3-5 rounds resting as needed at the end of the round!
Enjoy 💛

Favorite Fitness Reads

When Just Lose More Fat is Not the Answer– Sohee Walsh
Proper Hip Thrust Technique Head and Neck Position– Ben Bruno
Forget Your All or Nothing Approach to Dieting– Rob Zand
A Doctors View of Crossfit– Dr. John Rusin
35 Ways To Transform Your Body– Lee Helland
How To Help A Dad Bod– Bryan Krahn
As always let me know how the workouts go and don’t forget to tag #progressnotperfection in your pictures and videos!