5.10.24. Renegade – Strength

WARM UP 10 hr pushups 10 supermans 10.10. high plank shoulder tap 10 windshield wipers 10.10. wide step mountain climber...

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5.6.24. Renegade – Strength

WARM UP 5 Min SMR -then- 2 Rounds: 10.10. SL Bridges 10.10. bird dogs 5.5. sit-outs STRENGTH A. Series 5 Rounds: 15.12.1...

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5.3.24. Renegade – Strength

WARM UP 5 Minutes General Mobility -then- 1:00/1:00 1/2 knee hip flexor stretch 1:00/1:00 banded lat stretch STRENGTH A....

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4.29.24. Renegade – Strength

WARM UP 30:15 x 4 Rounds: rower sprint kb goblet squats mountain climbers KGSU MOBILITY :30 pvc pass through 1:00/1:00 p...

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4.26.24. Renegade – Strength

WARM UP Cone Drills x 2 Rounds (set up 4 cones evenly spaced) sprint/back peddle killers high knees to 1st cone, lunge t...

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4.22.24. Renegade – Strength

WARM UP 10 KBS -then- 5.5.4.4.3.3.2.2.1.1. KB goblet lunges + 5.4.3.2.1 Pullups MOBILITY 5 Min SMR anything tight STRENG...

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4.19.24. Renegade – Strength

WARM UP 3 Rounds Booty Band: 2L lateral band walking 15 monster band squats 20.20. clamshells 15.15. glute ext. -then- :...

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4.15.24. Renegade – Strength

Warm Up 30:15 x 3 Ea group a. walk out plank + reach a. med ball front squats b. side plank r w. leg raise b. side plank...

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4.12.24. Renegade – Strength

WARM UP 3 Rounds: 2L lateral band walking 20 wide outs 5.5. SL jump squats 10 turf width side shuffle 5 down dog pushups...

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4.8.24. Renegade – Strength

WARM UP 10 Minute AMRAP killers – 4 cones 5 HR pushups 7 plate sit-ups STRENGTH A. Series – 4 Rounds: 6 bench press ...

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