1.30.24. Renegade – Interval

Exercise Sets Reps Rest
Partner Band W.U.
Forward walk 3 1L
Back pedal 3 1L
Lateral walk 3 1L each
Sprint 3 1L
*P1 completes all exercises, then P2 completes all exercises*
Mobility
Over the gate (step over the end of a racked BB) 1 10ea
Dynamic front rack stretch 1 10ea
Side/side head turn 1 10ea
Cat/cow 1 15
Upper body  Circuit
A1- Pull ups 4 10
A2- Full KB raise 4 15
A3- Push ups 4 10
A4- Triceps dips 4 15 60″
Lower Body Circuit
B1- Mini band lying SL hip bridge 4 15ea
B2- Squat jumps 4 10
B3- DB/KB sumo deadlift 4 15
B4- Mtn. climbers 4 20ea 60″
Abs
Plank w/ lat. Toe tap 3to4 10ea
Side lying hip extension 3to4 15ea
KB Russian twist 3to4 15ea 60″