11.2.23. Renegade – Interval

Exercise Sets Reps Rest
Animal walks
Frankenstein walk 1 1L
Lateral Bear crawl 1 1L ea.
Duck walk 1 1L
Chimp walk 1 1L
Bunny hop 1 1L
Mobility
Wall slides 2 10
Fire hydrants (F/B) 2 5ea/5ea
Quadruped thoracic rotation 2 10ea
Ankle walk 2 10ea
Circuits
A1- Battle rope- alt. mini waves 4 20ea
A2- Goblet Cossack squat 4 15ea
A3- Slide board Mtn. climbers 4 25ea
A4- BB inverted row 4 15
A5- Ab snails 4 15
A6- Bike sprint 4 20″ 60″
B1- Battle rope – 2in-2out 4 15
B2- Depth jump to broad jump 4 8
B3- Slide board pikes 4 15
B4- TRX triceps extension 4 15
B5- Same side lunge jumps 4 10ea
B6- Dbl. suitcase Deadlift w/ biceps curls 4 15 60″