1.1.19. Renegade – Interval

Exercise Sets Reps Rest
Animal Walks + Activation
Frankenstein’s 1 1L
Lateral line hops 1 20ea
Inch worm 1 1L
F/B line hops 1 20ea
Bear crawl 1 1L
Jumping jacks 1 20
Bunny Hop 1 1L
Fling jacks 1 20
Chimp walk 1 1L
Seal jacks 1 20
Tabata #1
A1- Lateral band walk (left) 2 20″ 10″
A2- Lateral band walk (right) 2 20″ 10″
A3- KB high pull 2 20″ 10″
A4- Knee grabs 2 20″ 10″
Upper Body Circuit
B1- Alt. SA band chest fly 4 15ea
B2- Bent-over plate row 4 15
B3- Full KB raise 4 15
B4- SA KB swing to row 4 10ea 45″
Lower Body Circuit
C1- Rear-foot-elevated split squat 4 12ea
C2- SB hami curl 4 15
C3- Shuffle w/ hop-up 4 5W
C4- MB slams 4 15 45″
Tabata #2
D1- SA KB clean w/ R. lunge (left) 2 20″ 10″
D2- SA KB clean w/ R. lunge (right) 2 20″ 10″
D3- Downward dog push-ups 2 20″ 10″
D4- Hot feet 2 20″ 10″
Abs
E1- Plank 3 45″
E2- Ab snails 3 10
E3- Penguins 3 15ea 60″