11.29.18. Renegade – Interval

Exercise Sets Reps Rest
Line drills (1,2,3,4)
1&4 1 20″
Calf raises 1 15
Ankle walk 1 10ea
2&3 1 20″
Alt. Reverse lunge 1 10ea
Sit-to-stand 1 10ea
1,3,4 1 20″
Mini band Clam shells 1 10ea
Bottom squat w/ thoracic rotation 1 10ea
2,4,3 1 20″
Marching hip bridge 1 10ea
Wall slides 1 10ea
1,2,4,3 1 20″
Band row 1 15
Side-to-side head turn 1 10ea
2,1,3,4 1 20″
Band shoulder press 1 15
Wide knee Child’s pose w/ shoulder stretch 1 45″ea
Stretch
Calf stretch 1 60″ea
Circuits
A1- Bosu hop-up w/ OH press (ball side on floor) 3to4 10
A2- Battle rope sled row + sled push 3to4 1L+ 1L
A3- DB squat jumps 3to4 15
A4- Decline SL hip bridge 3to4 10ea 60″
B1- KB Goblet clean to OH press 3to4 15
B2- Band rear delt. Flies 3to4 15
B3- Alt. lunge jumps 3to4 10ea
B4- KB sumo deadlift 3to4 15 60″
C1- Jump rope 3to4 50
C2- High plank w/ KB pull-through 3to4 10ea
C3- MB underhand throw 3to4 10
C4- Penguins 3to4 15ea 60″