11.26.19. Renegade – Interval

Exercise Sets Reps Rest
Mobility
Ankle walk 1 10ea
1/2 kneeling thoracic rotation 1 10ea
Sit-to-stand 1 15
Bent-over I’s, Y’s and T’s 1 8ea
Activation
PVC RDL 2 30″ 15″
Monster band upright row 2 30″ 15″
Lateral line hops 2 30″ 15″
Complex
A1- Dbl. KB RDL 6 8
A2- Dbl. KB high pull 6 8
A3- Dbl. KB clean 6 8 60″
You-go-I-go
B1- Wall ball 3to4 15
B2- Mtn. climbers 3to4 25ea
B3- Box jumps 3to4 10
B4- Band triceps push down 3to4 15
B5- Traveling lunge w/ OH plate hold 3to4 1L 45″
Planksgiving
High plank w/ alt. knee tuck 3 60″/60″/30″ 30″
Side plank w/ hip dip 3 60″/60″/30″ 30″