1.31.23. Renegade – Interval

Exercise Sets Reps Rest
Ladder Drills
Forward quick feet 1 2ea
Lateral quick feet 1 2ea
SL forward hops 1 2ea
Skier jumps 1 4
Icky shuffle 1 4
Out-out-in-in 1 4
Lateral 2in-2out 1 2ea
Muhammad Ali’s 1 2ea
Mobility
Quadruped thoracic rotation 1 10ea
Quadruped 90 degree hip abduction 1 10ea
Side-lying shoulder arcs 1 10ea
Knee drivers 1 10ea
Inverse Pyramids
A1- Pull-ups 2/4/6/8/10/8/6/4/2
A2- High knees 40/30/20/10/5/10/20/30/40 EACH
EMOM
M1- MB OH throw 5 15
M2- Dbl. KB clean 5 12
M3- High plank jacks 5 20to30
M4- Elevated hop-up to box jump 5 10