3.12.24. Renegade – Strength

Exercise Sets Reps Rest
SMR & Activation
SMR adductors + Monster band good morning 1 60″ea +20
SMR lats + Bent-over I’s, Y’s and T’s 1 45″ea +10ea
SMR hamis + High knees 1 60″ea +25ea
SMR calves + Jumping jacks 1 60″ +25
Hurricane
A1- Rower sprint 3 150M
A2- Stagger stance KB good morning 3 15ea
A3- Broad jumps 3 6
A4- Mod. Handstand hold (feet or knees on box) 3 20-30″
B1- Rower sprint 3 150M
B2- Goblet 1-1/4 squat 3 15
B3- Mtn. climbers 3 25ea
B4- 1/2 kneeling Band SA lat. Pulldown 3 15ea
C1- Rower sprint 3 150M
C2- DB dbl. suitcase deadlift w/ biceps curl 3 15
C3- MB lateral throw 3 10ea
C4- Kneeling band chest flies 3 15
Abs
High plank macarena 3 3
Band paloff press 3 15ea
Lying flutter kicks 3 25ea 60″