3.26.24. Renegade – Strength

Exercise Sets Reps Rest
Animal Walks
Inch worm 2 1L
Tiger crawl 2 1L
Bear crawl 2 1L
Crab walk 2 1L
SMR + mobility
SMR quads + ankle walk 1 60″+10ea
SMR back + bottom squat w/ thoracic rotation 1 60″+10ea
SMR glutes + 2-arm big shoulder circles 1 60″ea+10ea
MET CON
A1- Singles 1 250
A2- MB OH throw 1 20 as needed
B1- Plate to overhead 2 20
B2- Lateral band walk 2 1L each as needed
C1- SA KB swing to row 3 15ea
C2- High knees 3 25ea as needed
D1- Plate to overhead 2 20
D2- Lateral band walk 2 1L each as needed
E1- Singles 1 250
E2- MB OH throw 1 20 as needed
Pacer
F1- Sled push killer (PACER) 4 1
F2- Dbl suitcase DL w/ biceps curl 4
F3- Jam ball UH toss 4
F4- DB roll-backs 4
F5- T plank 4 45″

Sled push killer coach notes: push sled to first cone, run back to start; push sled to second cone, run back to start, etc.