12.19.23. Renegade – Interval

Exercise Sets Reps Rest
Mobility
Ankle circles 1 10ea/10ea
Open the gate 1 10ea
Close the gate 1 10ea
Wall slides 1 15
Quadruped thoracic rotation 1 10ea
Activation
Grapevine 3 2L
DB/KB boxer halo 3 7ea
Lateral Bound 3 2L
Alt. Reverse lunge 3 10ea
MET CON
A1- Rower/bike/TM 1 500M/0.31 mile
A2- DB/KB Deadlift 1 40
A3- Pull ups 1 30
A4- Singles 1 250
A5- DB/KB deadlift 1 40
A6- Pull ups 1 30
A7- Rower/bike/TM 1 500M/0.31 mile
Rest 3 mins
Circuit
B1- Battle rope sled hand-over-hand pull + sled push 3to4 1L+1L
B2- Elevated split squat 3to4 10ea
B3- Shuffle 3to4 4L
B4- 1/2 kneeling SA band chest press 3to4 15ea 30″-1′
Abs
SB roll-out 3 12
Lying flutter kicks 3 20ea
High pledge plank 3 10ea 45″