11.30.23. Renegade – Interval

Exercise Sets Reps Rest
Ladder Drills
Jumping jacks 1 4
SL hops 1 2ea
zig-zag hops 1 4
Lateral zig-zag hops 1 2ea
Hop scotch 1 4
Grapevine 1 2ea
Fight shuffle 1 2ea
Mobility
Shin box 1 10ea
SA big shoulder circles 1 10ea/10ea
Cat/cow 1 15
Side/ side head tilt 1 10ea
Conditioning
Buy-in: plate push 1 8W
A1- MB lateral throw 4 10ea
A2- SB hami curl 4 15
A3- Band chest press 4 20
A4- Hop-ups 4 15
A5- Goblet alt. Lateral lunge 4 10ea
Cash-out: plate push 1 8W
100 Challenge
B1- KB swing 3 25
B2- Band biceps curls 3 25
B3- MB slams 3 25
B4- Goblet 1-1/4 squat 3 25 60″
Abs
SB dead bug 10ea
Band Paloff press 15ea
“V” sit 30″ 60″