1.20.22. Renegade – Interval

Exercise Sets Reps Rest
Ladder Drills:
2 leg zig-zag hops 1 4
2 leg zig-zags LAT, 1 2ea
SL hops 1 2ea
SL hops lateral 1 2ea
LAX ball glute smash 1 1’ea
2 forward- 1 back 1 4
High knees 1 4
In-in-out-out 1 4
In-in-out-out lateral 1 2ea
Foam Roll calves 1 30″ea
Mobility
Bent-over shoulder circles 1 10ea/10ea
Spiderman climb w/ rotation 1 8ea
Cat/Cow 1 15
Timed Chain
A1- SA KB swing to row 8 (4 each side) 45″ 15″
        SA KB clean
        SA racked Alt. R. lunge
Upper body EMOM
M1- Pull ups 3 12to15
M2- Downward dog push-up 3 10to15
M3- Band triceps pullback 3 20
M4- Racked KB walk 3 1 lap
Lower body EMOM
M1- Goblet split squat 3 10ea
M2- Lateral leaps 3 15ea
M3- Sled push 3 3 lengths
M4- Plank w/ lat. Toe tap 3 15ea