10.13.22. Renegade – Interval

Exercise Sets Reps Rest
SMR & Mobility
SMR calves + Knee drivers 1 45″ea+10ea
SMR hamis + Spiderman climb 1 45″ea+10ea
SMR adductors + Scaption, from toes 1 60″ea+15
SMR IT band + Cat/cow 1 60″ea+15
Activation
Cardio (member choice) 2 60″
Iso. Hip bridge w/ crossover reach 2 10ea
High plank w/ alt knee tuck 2 10ea
DB scap raise 2 10
Timed circuits
A1- Rower 7 minutes 10 cals
A2- Band SL hip extension AMRAP 10ea
A3- Triceps dips 10
B1- Bosu skier jumps 7 minutes 10ea
B2- Band chest flies AMRAP 15
B3- Dbl. suitcase deadlift 15
C1- Power step-ups 7 minutes 5ea
C2- Wall walks (or SA DB shoulder press) AMRAP 2 (10ea)
C3- Decline lying hip bridge 10
D1- Sled push 7 minutes 1L
D2- Sled row AMRAP 1L
D3- SL lat. Line hops 10ea/10ea