TFW Renegade category: Renegade Interval
7.25.24. Renegade – Interval
Exercise Sets Reps Rest Warm-up (2 people per group) Group 1: Fish game (4 mins) Group 2: Mobility (4 mins.) coach’...
Read More 7.18.24. Renegade – Interval
Exercise Sets Reps Rest Warm up Jog + 3-way band pulls 1 2L+10ea Jog + Bottom squat w/ thoracic rotation 1 2L+10ea Jog +...
Read More 7.16.24. Renegade – Interval
Exercise Sets Reps Rest Mobility Sit-to-stand 1 10 Quadruped thoracic rotation 1 10ea Bent-over I’s, Y’s, an...
Read More 7.11.24. Renegade – Interval
Ladder Drills + mobility SL hops 1 2ea 2 in- 2 out 1 4 1/2 kneeling thoracic rotation 1 10ea 2 in-2 out lateral 1 2ea Ic...
Read More 7.9.24. Renegade – Interval
Exercise Sets Reps Rest Animal Walks Frankenstein walk 1 1L Bunny Hop 1 1L Tiger crawl 1 1L Duck walk 1 1L Inch worm 1 1...
Read More 7.2.24. Renegade – Interval
Exercise Sets Reps Rest SMR & Mobility SMR back+ Cat/cow 1 60″+15 SMR quads + Open the gate 1 60″+10ea S...
Read More 6.27.24. Renegade – Interval
Exercise Sets Reps Rest Warm up Bird dog 3 10ea Wall slides 3 10 Forward fold + roll up (spinal roll up) 3 3 – Act...
Read More 6.25.24. Renegade – Interval
Exercise Sets Reps Rest Mobility Ankle walk 1 10ea Big shoulder circles 1 5ea/5ea Fire hydrants 1 5ea/5ea Downward dog t...
Read More 6.20.24. Renegade – Interval
Exercise Sets Reps Rest SMR (Member choice) 5 mins Warm Up Monster band quadruped kick-back 2 10ea Bent-over thoracic ro...
Read More 6.18.24. Renegade – Interval
Exercise Sets Reps Rest Animal walks Crab walk 1 1L Bunny hop 1 1L Bear crawl 1 1L Tiger crawl 1 1L Mobility Bent-over I...
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