1.21.21. Renegade – Interval

Exercise Sets Reps Rest
Warm up
Calf raises 3 20″ 10″
BW squat 3 20″ 10″
Band pull aparts 3 20″ 10″
Hot feet 3 20″ 10″
Mobility
Heel walk + Toe walk 1 1L+1L
SA big shoulder circles 1 10ea/10ea
Leg cradle 1 10ea
Child’s pose w/ SA shoulder stretch 1 30″ea
Hurricane
A1- Singles 3 40
A2- Singles suitcase deadlift 3 12ea
A3- Box jumps 3 12
A4- DB bent-over rear delt. Flies 3 12
B1- Singles 3 50
B2- SB hami curl 3 15
B3- MB lateral throw 3 10ea
B4- Band biceps curl 3 15
C1- Singles 3 60
C2- Wall sit 3 40″
C3- MB slams 3 15
C4- Plate OH hold 3 40″
Abs
Partner throw downs 4 15
Partner plank and clap 4 10ea
Farmer walk 4 2L 45″