Renegade Interval
10.11.17
Warm Up
30:15 x 3
- KB Swings
- Jumping Jacks
- KB Single Arm/Single Leg RDL (r)
- KB Single Arm/Single Leg RDL (l)
- Push Ups
Workout A – 16 Min Amrap
A1. Core Series
- 20 sit ups
- 20 plank & reach
- 20 knees-to-chest
A2. Farmer Carry Series
- D/B Overhead
- D/B Front Rack
- D/B Farmer
A3. Dumbbell Combo Series
- 12 Deadlift/10 Shoulder Press/8×8 Renegade Rows x 2 Rounds
- 12 DB Chest Press/12 DB Rows/12 DB Thrusters x 2 Rounds
Workout B – 16 Min Amrap
B1. 5/5 Box Step-ups
B2. 5/5 RFE Split Squats
B3. 15 Band Rows + 15 Band Chest Press + 5/5 Band Rotation (twists)
B4. 15 Slide Board Abs
B5. 30 Mountain Climbers
Workout C – 16 Min
0-4 Min: Row as far as possible
4-5 Min: Rest
5-9 Min: Run or Elyptical as far as possible
9-10 Min: Rest
10-13 Min: Jump Rope
13-14 Min: Rest
14-16 Min: Max Burpee + MB Slam
