1.25.24. Renegade – Interval

Exercise Sets Reps Rest
Partner MB warm-up
MB squat and toss 3 10
MB lateral throw 3 5ea
MB UH toss 3 10
MB chest pass 3 10
Mobility
Knee drivers 1 10ea
L stretch 1 10ea
Spiderman climb 1 10ea
1/2 kneeling thoracic rotation 1 10ea
Tabata
A1- Speed squat 4 20″ 10″
A2- Hot feet 4 20″ 10″
Circuit
B1- MB clean 5 12
B2- Band biceps curl 5 12
B3- SL F/B line hops 5 15ea/15ea
B4- Sit-outs 5 6ea 30″
Tabata
C1- Monster band upright row 4 20″ 10″
C2- Out-out-in-in 4 20″ 10″
Circuit
D1- SA KB high pull 5 12ea
D2- Staggered stance KB good morning 5 12ea
D3- Lateral leaps 5 12ea
D4- Knee grabs 5 12 30″