11.8.22. Renegade – Interval

Exercise Sets Reps Rest
Mobility
Foam roller snow angels 1 15
Foam roller “T” spine 1 15
Open-the-gate 1 1L
Ankle walk 1 1L
Activation
Singles 2 40
Lying SL hip bridge 2 10ea
Band External shoulder rotation 2 10ea
Monster band Quadruped kick-back 2 10ea
Band internal shoulder rotation 2 10ea
Hurricane
A1- Calorie Row 3 11 Cal.
A2- SL RDL 3 10ea
A3- Jumping jacks 3 20
A4- Band chest flies 3 15
B1- Calorie Row 3 10 Cal.
B2- SB decline lying hip bridge 3 15
B3- KB Goblet clean 3 10
B4- Tall kneeling Band SA lat. Pulldown 3 10ea
C1- Calorie Row 3 9 Cal.
C2- KB sumo deadlift 3 15
C3- High knees 3 15ea
C4- Band triceps pullback 3 15
Abs
High Pledge plank 3 10ea
SB dead bug 3 10ea
High “T” plank 3 10ea 60″