1.16.20. Renegade – Interval

Exercise Sets Reps Rest
SMR & Mobility
SMR hamis + tabletop to tripod 1 45″ea+10ea
SMR IT band + wall slides 1 60″ea+15
SMR back + Quadruped thoracic rotation 1 60″+10ea
SMR calves + Ankle walk 1 60″+10ea
Hurricane
A1- Singles 3 100
A2- Tall kneeling walk-up 3 8ea
A3- American KB swing 3 15
A4- DB/KB press-out 3 15
B1- Singles 3 100
B2- Kneeling banded hip extension 3 20
B3- High knees 3 20ea
B4- UH pull-ups 3 12
C1- Singles 3 100
C2- SA KB racked squat 3 10ea
C3- Weighted squat jump 3 10
C4- Monster band triceps extension 3 20
Abs
SB plank w/ alt. knee tuck 3to5 10ea
KB windmill 3to5 10ea 60″