1.17.19. Renegade – Interval

Exercise Sets Reps Rest
Mobility
Spiderman climb 2 5ea
“L” stretch 2 10
Side-to-side head turn 2 5ea
Cat/cow 2 10
Activation
Burpees 3 4
Log roll 3 4
Monk walk 3 4
Log roll 3 4 20″
HIIT #1
A1- Side-to-side MB slams 4 30″ 10″
A2- Band 1/2 kneeling lat. Pulldown 4 30″ 10″
A3- Box jump 4 30″ 10″
A4- TRX push-ups 4 30″ 10″
A5- F/B line hops 4 30″ 60″
HIIT #2
B1- Treadmill Sprint 3 40″ 20″
B2- Jam ball Traveling UH toss (on turf) 3 40″ 20″
B3- KB Traveling lunge 3 40″ 20″
B4- Rower sprint (arms ONLY) 3 40″ 20″
Abs
C1- Band Paloff press 3 10ea
C2- High pledge plank 3 10ea
C3- SB Dead bug 3 10ea 60″