12.22.20. Renegade – Interval

Exercise Sets Reps Rest
SMR & Mobility
Foam roll (calves, hams, glutes, back, quads, IT bands, shins) then….. 1 30″ each area 5′ total
ankle walk 1 1 length
open the gate 1 1 length
Big shoulder circles (forward/backward) 1 10ea
Cat/cow 1 10
Partner MB W.U.
A1- MB slams 3 10
A2- MB underhand toss 3 10
A3- MB squat w/ chest pass 3 10
A4- MB Lateral throw 3 5ea 20″
Circuit
B1- Battle rope waves 4 20
        Battle rope sled pull 1 length
        Sled push 1 length
B2- Bosu skiers 4 10ea
B3- Speed squat 4 15
B4- Band chest press 4 15
B5- Slide board Mtn. climbers 4 15ea as needed
TABATA #1
Pogo hops 4 20″ 10″
Burpee w/o jump 4 20″ 10″
TABATA #2
SA KB clean to Rev. Lunge (right) 4 20″ 10″
SA KB clean to Rev. Lunge (left) 4 20″ 10″
C1- KB windmill 3 8ea
C2- Russian Twist 3 15ea
C3- High plank w/ alt. knee tuck 3 10ea 1′