11.22.22. Renegade – Interval

Exercise Sets Reps Rest
Mobility
Side lying shoulder arc 1 10ea
Quadruped thoracic rotation 1 10ea
Infant squat 1 10
Knee drivers 1 10ea
Activation
PVC squat (bar is lengthwise on back) 2 10
Bent-over I’s, Y’s, and T’s 2 5ea
Grapevine 2 2L
Bear crawl w/ MB push 2 1L
EMOM
M1- MB lateral throws 4 10ea
M2- Band biceps curl 4 15
M3- KB swing w/ broad jump 4 10
M4- Rower 4 130M
M5- DB squat to shoulder press 4 15
Pyramid
B1- BB hang snatch 5 20″/30″/40″/30″/20″
B2- High knees 5 20″/30″/40″/30″/20″
B3- Side/side MB slams 5 20″/30″/40″/30″/20″
B4- Iso. TRX row 5 20″/30″/40″/30″/20″ 45″-1′
Abs
C1- Spiderman plank 3 10ea
C2- Stir the pot 3 10ea 45″