1.27.22. Renegade – Interval

Exercise Sets Reps Rest
Activation
BW squat 2 20
Lateral line hops 2 30ea
Jog on turf 2 6L
3-way band pull 2 5ea
Mobility
Ankle walk 2 1 length
Modified froggies 2 5ea
1/2 kneeling thoracic rotation 2 5ea
“L” stretch 2 5ea
MET CON
A1- TM sprint @ 5% incline 5 30″
A2- Boxer halo 5 5ea
A3- KB goblet clean 5 10
A4- Jam ball slam 5 10
A5- Plank walk-up 5 10 45″
B1- Rower sprint 4 15 cals
B2- SB body saw 4 15
B3- High knees 4 15ea
B4- TRX triceps extension 4 15 30″
C1- Same side lunge jump 3 10ea
C2- Jumping jacks 3 20
C3- Russian twist 3 20ea 20″