11.5.20. Renegade – Interval

Exercise Sets Reps Rest
SMR & Mobility
SMR calves + Ankle walk 1 45″ea+10ea
SMR Glutes + Foam roller snow angels 1 60″ea+15
SMR back+ Foam roller T spine 1 60″+15
SMR IT band+ Fire hydrants 1 60″ea+8ea/8ea
Activation
Lying hip bridge 2 10
Band ext. shoulder rotation 2 10ea
Farmer walk 2 2L
Hurricane
A1- Sled push + Sled drag 3 1L+1L
A2- 1/2 kneeling band chest flies 3 15
A3- TRX squat jumps 3 15
A4- Lateral band walk 3 15ea
B1- Sled push + sled drag 3 1L+1L
B2- Kneeling band face pulls 3 15
B3- MB slams 3 15
B4- SB hami curl 3 15
C1- Sled push + sled drag 3 1L+1L
C2- Plate OH hold 3 40″
C3- MB chest pass 3 40
C4- Mnstr. Band quadruped SL kick-back 3 15ea
Abs
Plank w/ lat. Toe tap 3 10ea
Bird dog 3 10ea
Russian twist 3 15ea 60″