12.1.22. Renegade – Interval

Exercise Sets Reps Rest
SMR & Mobility
SMR quads + PVC pass-through 1 60″+ 10
SMR hamis + Mod. Froggies 1 60″ea+ 5ea
SMR back + Cat/cow 1 60″+ 15
SMR Adductors + Ankle circles 1 60″ea+ 10ea/10ea
Activation
Shin box 2 5ea
Bird dog 2 5ea
Band chest press 2 10
Lateral band walk 2 10ea
Band squat 2 10
HURRICANE
A1- Heavy sled Forward drag or push (depending on class size) 3 1L
A2- Alt. MB push-ups 3 8ea
A3- Tall kneeling walk-up 3 5ea
A4- KB swing 3 15
B1- Heavy Sled Reverse drag 3 1L
B2- Band SA row 3 15ea
B3- Mtn. climbers 3 25ea
B4- Triceps dips 3 15
C1- Heavy Sled Forward drag or push (“””) 3 1L
C2- Seal jacks 3 20
C3- SL RDL w/ OH press 3 8ea
C4- Lateral leaps 3 10ea
Abs
Plank w/ opp. Hip tap 1 20″
SB hand-off 1 20″
Plank w/ alt. SL raise 1 20″ 60″