10.28.19. Hells Fitness Week Renegade – Interval

Exercise Sets Reps Rest
Mobility
Infant squat 1 10
Bent-over I’s, Y’s, and T’s 1 10ea
1/2 kneeling thoracic rotation 1 10ea
Knee drivers 1 10ea
Activation
PVC squat 2 10
Monster band shoulder press 2 10
Plank 2 30″
Singles 2 50
MET CON
Buy in: DB squat to shoulder press 1 29
A1- DB step-ups 4 15ea
A2- Toe touches (off of benches) 4 20ea
A3- Eccentric push ups (4″ to lower) 4 8
A4- KB goblet clean 4 15
Cash out: DB squat to shoulder press 1 29
Get as far up the ladder as you can with time left
B1- Rower 3 cal/4 cal/5cal…
B2- Lying leg raise 3/4/5…
B3- Squat jumps 3/4/5…
B4- Triceps dips 3/4/5…
B5- Wall ball 3/4/5…