1.16.18. Renegade – Interval

Exercise Sets Reps Rest
You-Go-I-Go
A1- MB slams 3 10
A2- MB OH throw 3 10
A3- MB Reverse OH throw 3 10
A4- MB Lateral throw 3 5ea
Mobility & Stretch
Ankle circles + calf stretch 1 10ea/10ea+30″ea
Sit-to-stand + Pigeon pose 1 10+30″ea
Scaption + Child’s pose w/ shoulder stretch 1 10 + 30″ea
1/2 kneeling thoracic rotation+ reclined spinal twist 1 10ea + 30″ea
METCON
A1- Burpees 4 5
A2- Jumping jacks 4 10
A3- BW squats 4 15
REST 20″
A4- Pivoting KB swings 4 5ea
A5- Squat jumps 4 10
A6- SL F/B line hops 4 15ea 1′
Tabata #1
B1- Goblet clean to OH press 4 20″ 10″
B2- Jump rope 4 20″ 10″
Tabata #2
C1- Hop-ups 4 20″ 10″
C2- Shuffle 4 20″ 10″
Abs
D1- High plank w/ KB pull-through 3 10ea
D2- Roll-to-elbow 3 10ea
D3- High plank macarena 3 3 1′