10.9.18. Renegade – Interval

Exercise Sets Reps Rest
Mobility
3-way band pull 1 5ea
Ankle walk 1 10ea
Modified froggies 1 10
Quadruped thoracic rotation 1 10ea
Activation (quality reps-control)
Mini band clam shells 2 10ea
PVC RDL 2 10
Calf raise 2 10
Ladder drills
Quick feet 1 2ea
Lateral quick feet 1 2ea
Jumping jacks 1 4
Forward skiers 1 4
Backward skiers 1 4
Icky shuffle 1 4
Double knee tuck jump (every other square) 1 4
90 degree pivots 1 4
Hurricane
A1- Sled push 3 2L
A2- Lateral band walk 3 15ea
A3- Box jump 3 10
A4- Push-ups 3 15
B1- Sled push 3 2L
B2- KB RDL 3 15
B3- High knees 3 20ea
B4- TRX rear delt. Flies 3 15
C1- Sled push 3 2L
C2- KB sumo deadlift 3 15
C3- “X” hops 3 10
C4- Band biceps curls 3 15
Focused work (slow, controlled, perfect reps)
(Find breath and intra-abdominal pressure first)
D1- Bird dog until 5ea
D2- Bear crawl (forward/backward) end of 2ea
D3- Bear crawl (left/right) class 2ea as needed