1.10.19. Renegade – Interval

Exercise Sets Reps Rest
Mobility
Elbow/instep/ rotation 1 8ea
Side-lying shoulder arcs 1 10ea
Ankle circles 1 10ea/10ea
Bottom squat hold 1 60″
Ladder Drills
Grapevine 1 2ea
Jumping jacks 1 4
High knees 1 4
Hop scotch 1 4
Zig-zag hops 1 4
Lat. Zig-zag hops 1 2ea
2 forward-1 back hops 1 4
Lateral in-in-out-out 1 2ea
HURRICANE
A1- Rower 3 200M
A2- High knees 3 15ea
A3- Goblet split squat 3 10ea
A4- Wall ball 3 10
B1- Rower 3 200M
B2- Pull-ups 3 10
B3- Plate push 3 5W
B4- BW squat to MB 3 15
C1- Rower 3 200M
C2- SL lateral line hops 3 10ea/10ea
C3- Boxer halo 3 7ea
C4- Bosu up-up-down-down 3 20
Abs
D1- Plank 3 45″
D2- Ab snails 3 10
D3- Penguins 3 15ea 60″