1.31.19. Renegade – Interval

Exercise Sets Reps Rest
Mobility
Ankle circles 1 10ea/10ea
Sit-to-stand 1 10
Cat/cow 1 15
SA big shoulder circle 1 10ea/10ea
Activation
PVC Squat 3 10
Monster Band shoulder press 3 10
Lateral line hops 3 15ea
Mini AMRAP’s
*Complete 3 sets of each 3-minute AMRAP circuit. Rest 1 minute between each 3-minute set. Split class into groups*
A1- Wall walk 3-minute 3
A2- Jump rope AMRAP 50
A3- Knee grabs (3sets) 10
B1- KB goblet clean to OH press 3-minute 10
B2- Sit-outs AMRAP 5ea
B3- SB roll-out (3 sets) 10
C1- Rower sprint 3-minute 80M
C2- Goblet squat to MB AMRAP 15
C3- Lying leg raise w/ MB pull-over (3 sets) 10