11.11.21. Renegade – Interval

Exercise Sets Reps Rest
SMR (Member choice) 5 mins
Activation
Mod. Sprawl and stand 3 8
Band ext. shoulder rotation 3 15ea
High knees 3 10ea
Planksgiving Challenge
E30″on30″
A1- Burpees 5 8
A2- Broad jumps 5 5
A3- Dbl. knee tuck jumps 5 8
EMOM
M1- DB hang clean + high plank jacks 4 8+15
M2- MB UH throw 4 15
M3- DB press outs 4 20
M4- Donkey kicks 4 10ea
Abs
Hanging knee tucks 3 12
KB windmill 3 8ea
Plank w/ finger tap 3 10ea 60″