10.20.22. Renegade – Interval

Exercise Sets Reps Rest
Mobility
Side lying shoulder arc 1 10ea
Shin box 1 10ea
Bottom squat hold 1 60″
1/2 kneeling thoracic rotation 1 10ea
Ankle walk 1 10ea
Activation
Jog+ Split squat 2 2L+5ea
Jog+ Band lat. Pulldown 2 2L+10
Jog+ Lying hip bridge 2 2L+10
Jog+Band ext. shoulder rotation 2 2L+10ea
Abs
Iso. Dead bug w/ SA KB OH hold 3 20″ea
Plank w/ Opp. Hip tap 3 10ea
Hanging knee tucks 3 10 60″
METCON
A1- 8ea Roll-to-elbow + Lunge complex (F/B lunge), until end 3 60″
A2- 20 DB sumo deadlift+ Walking KB swing, until end 3 60″ 60″
B1- 1L each SA racked carry + Jump rope, until end 3 60″
B2- 15 Goblet Squat to MB + Full KB raise, until end 3 60″ 60″
C1- MMF iso. Pull-up + Wide outs, until end 3 60″
C2- 10ea Band SL hip extension + Jam ball slams, until end 3 60″ 60″