11.9.23. Renegade – Interval

Exercise Sets Reps Rest
SMR & Mobility
SMR lats. + Foam roller T spine 1 45″ea+15
SMR quads + Foam roller snow angels 1 60″+15
SMR glutes + Shin box to kneel 1 60″ea+10ea
SMR calves + Side/ side head turn 1 60″+10ea
Activation
Monster band shoulder press 2 15
BW Lateral lunge 2 10ea
Singles 2 50
Conditioning
A1- Alt. Lat. Lunge w/ 1KB OH press 3 60″
A2- 20 KB gobelt clean + “X” hops, until time 3 60″ 60″
B1- 25ea High knees + sit-out, until time 3 60″
B2- 15 Band triceps pull-back + Lateral leaps, until time 3 60″ 60″
Dynamic Circuit
C1- Sprint + back pedal + sprint 5 1L/1L/1L
C2- Froggies 5 15
C3- DB/KB OH walk 5 3L
C4- Dbl knee tuck jump 5 10 40″
Abs (if time)
Hollow body hold 3 30″
Stir the pot 3 30″ 60″