10.24.23. Renegade – Interval

Exercise Sets Reps Rest
Warm up
Inch worm w/ mod. Sprawl 2 10
High plank w/ thoracic rotation 2 10ea
Iso. Hip bridge and cross-over reach 2 10ea
Cossack squat 2 10ea
SA farmer’s walk 2 1L each
Jog 2 2L
Abs
Partner MB feed and toss 3 10
Advanced bird dog 3 10ea 30″
9 to 5
A1- 1/2 kneeling SA Monster band lat. Pulldown + Mtn. climbers 9 9ea+9ea
B1- 1KB sumo DL + MB chest pass (use gray&black MB’s) 8 8+8
C1- Monster Band triceps push down + SA KB swing to row 7 7+7ea
D1- 1KB SL RDL + Side/side MB slams 6 6ea+6ea
E1- Band chest flies + Broad jumps 5 5+5