10.5.23. Renegade – Interval

Exercise Sets Reps Rest
SMR & Mobility
SMR quads + Komodo dragon 1 60″+10ea
SMR adductors + Lateral hip swings 1 30″ea+10ea
SMR back + Quadruped elbow-to-knee 1 60″+10ea
LAX ball arch smash + Ankle walk 1 60″ea+10ea
Hurricane
A1- Rower 3 200M
A2- Decline lying SL hip bridge 3 12ea
A3- MB Slam w/ hop-up 3 10
A4- SA TRX row 3 12ea
B1- Rower 3 150M
B2- KB Cossack squat 3 12ea
B3- SA KB high pull 3 12ea
B4- Band chest flies 3 12
C1- Rower 3 100M
C2- SA hammer squat 3 12ea
C3- Alt. SA KB swing 3 10ea
C4- Band triceps pullback 3 12
Abs
SB Plank w/ alt. knee tuck 3 10ea
Side-lying hip extension 3 10ea
Hanging knee tucks 3 10 60″