11.15.18. Renegade – Interval

Exercise Sets Reps Rest
Mobility
Seated 90 degree hip rotation to half kneel 2 5ea
PVC pass-through 2 10
Cat/cow 2 10
Side-to-side head tilt 2 5ea
Pacer W.U.
Pacer= Stationary Inch worms + Scap pull-ups 3 5+7
PVC squat (bar lengthwise on back) 3 until pacer finishes
Wide-outs 3 until pacer finishes
Ladder: Drop-off
A1- Grapevine 12 D&B
A2- Pull-ups 11 2
A3- Dbl. knee tuck jump 10 3
A4- Partial TGU (roll-to-elbow) 9 4ea
A5- Boxer halo 8 5ea
A6- MB slams 7 6
A7- Goblet Split squat 6 7ea
A8- SA KB swing to row 5 8ea
A9- “X” hops 4 9
A10- SL F/B line hops 3 10ea/10ea
A11- Goblet squat 2 11
A12- Burpees 1 12
(start at A12 and work up to A1, then start at A11 and work up to A1, etc.)
(a.k.a. 1 exercise “drops-off” every set)
Abs
B1- Side lying hip extension 3 10ea
B2- Plank w/ lateral toe tap 3 10ea
B3- Lying flutter kicks 3 15ea 1′