1.18.24. Renegade – Interval

Exercise Sets Reps Rest
Warm-up (2 to 3 people per group)
Group 1: Fish game (4 mins)
Group 2: Mobility (4 mins.) coach’s choice
Group 3: Treadmill jog (4 mins)
Group 4: Child’s pose w/ SA shoulder stretch x45″ea; Lying figure 4 x60″ea
Inverse Ladders
A1- 2DB clean and press 1…10
A2- BB inverted row 10…1
Buy-in/Cash-out
Buy- in: Burpees 1 21
B1- SL lateral line hops 4 15ea
B2- Mini band SL hip extension 4 15ea
B3- KB goblet clean 4 15
B4- Spiderman push-ups 4 8ea
B5- Broad jumps 4 5
Cash-out: Burpees 1 21
Abs
Partner MB feed and toss 3 12
Partner plank and clap 3 10ea
Partner throw-downs 3 12 30″