12.12.19. Renegade – Interval

Exercise Sets Reps Rest
SMR & Activation
SMR Hamis + PVC squat 1 60″+15
SMR back + Band internal shoulder rotation 1 60″+15ea
SMR IT band + Band external shoulder rotation 1 45″ea+15ea
SMR Adductors + Marching hip bridge 1 45″ea+15ea
Mini AMRAPs
A1- Tire sledgehammer 7 mins 5ea
A2- Froggies 10
A3- 1/2 kneeling SA band row 10ea
B1-Hammer squat 7 mins 10
B2- Bosu skier jumps 20ea
B3- TRX rear delt. Flies 10
C1- SA DB R.lunge/curl/OH press 7 mins 5ea
C2- Lateral line hops 25ea
C3- Grapevine 2L
D1- Spiderman push-ups 7 mins 5ea
D2- Mini band SL hip bridge 10ea
D3- High knees 25ea
Abs
Plank w/opp. Hip tap 3 10ea
Hollow body hold 3 20″
SB body saw 3 10 40″