2.5.25. Renegade – 50:50

WARM UP :30 go’s jumping jacks quad stretch (per side) inch worm down dog push ups hamstring stretch (per side) spider...

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1.29.25. Renegade – 50:50

WARM UP 1 round of: 20 jumping jacks 10/10 mb partner squat toss 20 wide-outs 10/10 mb partner lateral toss 20 mountain ...

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1.22.25. Renegade – 50:50

Warm Up 3 Sets of 20:10 A: Air squat to calf raise Hip bridges Wall sit w. arm slide B: Sit-outs Scap push ups Fire hydr...

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1.15.25. Renegade – 50:50

Warm Up SMR 90s t-spine 90s low back 90s/90s medial glute 90s/90s lats -then- 90s Childs pose 60s/60s pigeon pose -then-...

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1.8.25. Renegade – 50:50

Warm Up 5 Minutes general mobility Core: 20 knee to elbow crossover plank + :60s scap push ups 15/15 mermaid situps :30/...

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12.18.24. Renegade – 50:50

Warm up :30s Go’s slow speed banded row scap pull ups down dog push ups medium speed banded row active spiderman air s...

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12.11.24. Renegade – 50:50

Warm Up -switching from movement(15 seconds) to body weight exercise(15 reps) -Movement: jog, side shuffle, skip, butt ...

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12.4.24. Renegade – 50:50

Warm up: x4 Ladder + 10 Reps on pushups + 30 sec on Mobility Bar skip w. kneed drive + push ups + corkscrew skiers + clo...

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11.27.24. Renegade – 50:50

Warm Up 2L High Knees 30s table top plank 2L Butt Kicks 30s knees to elbow plank 2L Karoka 20s/20s side plank with leg r...

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11.20.24. Renegade – 50:50

Coaches Note: Only use finisher if time remains. Mobilty – one L of turf (5 min) Open the gate Cradle walk Standing: 2...

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