1.19.23. Renegade – Interval

Exercise Sets Reps Rest
SMR & Mobility
SMR Quads + Open the gate 1 60″+10EA
SMR IT bands + Egyptians 1 60″EA+10EA
SMR Glutes + Infant squat 1 60″EA+10
SMR Back + 1/2 kneeling thoracic rotation 1 60″+ 10EA
Activation
BB jump shrug (empty bar) 2 10
BB high pull (empty bar) 2 10
PVC squat 2 10
PVC RDL 2 10
Alt. Reverse lunge 2 5ea
BB Complex (light weight)
A1- BB hang snatch 3 8
A2- BB upright row 3 8
A3- BB RDL 3 8
A4- BB bent-over row 3 8
A5- BB front squat 3 8 60-90″
You-Go-I-Go
B1- Sled push + Sled pull 5 1L+1L
B2- MB lateral throw 5 10ea
B3- Squat Jumps 5 15
B4-SB hami curl 5 15
B5- Lateral leaps 5 10ea
B6- Hop-ups 5 15 45″
Abs
C1- Plank w/ lat. Toe tap 3 10ea
C2- Lying leg raises 3 10
C3- KB Russian twist 3 15ea 60″