11.6.18. Renegade – Interval

Exercise Sets Reps Rest
Foam Roll
SMR quads + Zombie walk 1 60″+ 1L
SMR back + Chimp walk 1 60″ + 1L
SMR Glutes + Bear crawl 1 60″ea+ 1L
SMR IT band + Bunny hop 1 60″ea+ 1L
9to5
A1- Band rear delt. flies + Toe touches 9 9+9ea
B1- 1KB Lateral lunge + MB OH throws 8 8ea+8
C1- DB squat to shoulder press + Turf Shuffle 7 7+7widths
D1- 1KB RDL + Squat jumps 6 6+6
E1- BB hang snatch + Alt. SA band biceps curl 5 5+ 5ea
*1-2 minute rest between completing all sets and reps of each exercise pair*
Abs
“V” sit 3 30″
Plank w/ finger tap 3 10ea
Lying leg raise 3 10 60″