11.13.18. Renegade – Interval

Exercise Sets Reps Rest
Mobility
“L” stretch 1 10ea
Spiderman climb 1 10ea
1/2 kneeling thoracic rotation 1 10ea
Ankle circles 1 10ea/10ea
Activation
Rower 2 2′
Monk walk 2 1′
Quadruped 90-degree hip abduction 2 30″ea
100 Challenge #1
A1- MB Russian Twist 4 10ea
A2- Toe touches (on MB) 4 10ea
A3- Paloff press 4 10ea
A4- Lateral leaps 4 10ea
A5- High plank jacks 4 20 30″
AMRAP (12 mins)
B1- Battle rope alt. mini waves 20ea
B2- KB dead walk 10ea
B3- SA DB/KB snatch 8ea
B4- Bosu up-up-down-down 20
B5- TRX row 12
AMRAP (6 minutes)
C1- Push-ups 5
C2- Diagonal F/B mini band walk 5ea/5ea
C3- Plate push 2 widths
100 Challenge #2
D1- Sprint 4 50M (3L)
D2- Lateral line hops 4 25ea 30″