1.14.20. Renegade – Interval

Exercise Sets Reps Rest
Mobility
Foam roller T spine 1 15
Foam roller snow angels 1 15
Infant squat 1 15
LAX foot arch smash 1 60″Ea
Activation
BW Traveling lunge 3 2L
SA DB shoulder press 3 10ea
X hops 3 10
MET CON
A1- Alt. Tire sledgehammer 3 30″ 30″
A2- Alt. SL box squat 3 30″ 30″
A3- Jumping jacks 3 30″ 30″
A4- Band biceps curl 3 30″ 30″
A5- Bosu skier jumps 3 30″ 30″
A6- Plate OH hold 3 30″ 60″
Add one rep every set
B1- Wall ball 2/3/4…
B2- SL RDL 2ea/3ea/4ea..
B3- Alt. SA KB clean 2ea/3ea/4ea..
B4- Inch worm 2/3/4…
B5- Row 80M
Abs, if needed
SB roll-out 30″
High plank macarena 30″ 60″