11.21.23. Renegade – Interval

Exercise Sets Reps Rest
Warm up
2L Jog+ 2L Traveling lunge + 2L Traveling Open the gate 1
2L Jog+ 2L Forward bound + 10ea “L” stretch 1
2L Jog+ 2L Lateral bounds + 10ea/10ea Ankle circles 1
2L Jog+ 2L High skip + 10ea Bottom squat w/ thoracic rotation 1
Pacer
A1- Rower (PACER) 4 120M
A2- Jam ball UH toss (on turf) 4
A3- OH plate hold 4
A4- Squat to MB 4 60″
MET CON
B1- MB OH throw 4 30″ 30″
B2- KB Goblet clean to OH press 4 30″ 30″
B3- Bosu up-up-down-down 4 30″ 30″
B4- High plank jacks 4 30″ 30″
Abs
Hollow body hold 2 30″ 30″
SB Dbl. knee tuck 2 30″ 30″
Crunches 2 30″ 30″
Plank w/ lat. Toe tap 2 30″ 30″