11.16.23. Renegade – Interval

Exercise Sets Reps Rest
SMR & Mobility
LAX ball arch smash 1 60″ea
LAX ball glute smash 1 60″ea
LAX ball Pec smash 1 60″ea
Komodo dragon 1 10ea
Mod. Froggies 1 10ea
Activation
Bird dog 3 5ea
PVC squat 3 10
3-way band pull 3 5ea
Grapevine 3 4L
AMRAP #1 (10 mins)
A1- 1/2 kneeling DB halos 2/4/6/8EA…
A2- Box jumps 5
A3- DB alt. Reverse lunge 2/4/6/8EA…
A4- MB lateral throw 5ea
A5- Goblet squat 2/4/6/8…
A6- Burpees 5 as needed
Rest 3 minutes
AMRAP #2 (10 mins)
B1- Singles 40
B2- Bear crawl (F/B) 1/2L each
B3- Shuffle 2L
B4- Band rear delt flies 15 as needed
Abs
Low bear hold 2 30″ 30″
Plank walk-up 2 30″ 30″
Plank w/ alt. SL raise 2 30″ 30″
Bicycle crunch 2 30″ 30″