Hey guys, we are back with more challenges for you!

This months challenge is the renegade hold! the challenge utilises the renegade row ( check out my ‘how to‘ page for a step by step guide on this exercise )

The challenge is to complete 4 repetitions of an altered version of the renegade row in the space of a minute!

Quite simply all you have to do, is hold 4 seconds at every point, 4 seconds at the pull, 4 seconds in the press down position, each rep should take you 15 seconds if done correctly, thus allowing you enough time to complete 4 reps in one minute.

Give it a try, it’s not as easy as it sounds!