1.22.19. Renegade – Interval

Exercise Sets Reps Rest
Warm Up
2L Jog + 10ea band clam shells + 5ea Ankle walk 2
2L Jog + 5/5/5 three-way band pull + 10ea Bottom squat w/ thor. Rot. 2
2L Jog + 10ea Marching hip bridge + 10 Lying snow angels 2
2L Jog + 10 PVC pass through + 5ea Side-to-side head Tilt 2
METCON
A1- 15 Goblet 1-1/4 squat + Toe touches, until time 3 60″
A2- 10ea SA DB/KB shoulder press + Shuffle, until time 3 60″ 60″
B1- 15 Dbl. suitcase DL w/ biceps curl + Jumping jacks 3 60″
B2- 15 Band face pulls + Alt. SA KB swing, until time 3 60″ 60″
C1- 10ea Alt. Lateral band step + Alt SA DB/KB snatch, until time 3 60″
C2- 15 Monster band triceps push-down + DB Renegade row w/ burpee, until time 3 60″ 60″
Abs
Hollow body hold 3 30″
Plank macarena 3 3
Side lying hip extension 3 10ea 60″