12.17.19. Renegade – Interval

Exercise Sets Reps Rest
Line drills
1&2 1 30″
Knee drivers 1 30″
1&3 1 30″
Lying snow angels 1 30″
1&4 1 30″
Bottom squat w/ thoracic rotation 1 30″
2&3 1 30″
Spiderman to tripod 1 30″
1,2,3,4 1 30″
Traveling lunge 1 30″
2,1,4,3 1 30″
Monster band shoulder press 1 30″
Hurricane
A1- Rower 3 150M
A2- DB/KB Sumo deadlift 3 15
A3- Side to side MB slam 3 10ea
A4- Mod. Rope climb 3 3
B1- Rower 3 150M
B2- Dbl. suitcase deadlift w/ biceps curl 3 15
B3- American swing 3 15
B4- 1/2 kneeling SA DB shoulder press 3 10ea
C1- Rower 3 150M
C2- SL RDL 3 10ea
C3- Mtn. climbers 3 25ea
C4- Lying MB chest pass 3 15
Abs
Penguins 3 15ea
1/2 kneeling KB windmill 3 10ea
Plank 3 30″ 60″