10.17.19. Renegade – Interval

Exercise Sets Reps Rest
Mobility
Sit-to-stand 1 15
Scaption, from toes 1 15
Bent over thoracic rotation 1 10ea
Side/side head tilt 1 10ea
Activation
Shuffle 2 2L
3-way band pull 2 10ea
Monster band quadruped hip extension 2 10ea
Scap pull ups 2 10
MET CON
A1- Run 10 100M
A2- Pull ups 10 8
A3- DB cleans 10 7
A4- Push ups 10 6 as needed
AMRAP, with time left
B1- High knees 20ea
B2- SA farmer walk 2L ea.
B3- SL lateral line hops 15ea/15ea
B4- Plank w/ finger tap 10ea
B5- Full KB raise 15
B6- Mermaid sit-up 10ea as needed