12.22.22. Renegade – Interval

Exercise Sets Reps Rest
Mobility
Mod. Froggie to stand 1 10
Cat/cow 1 15
Knee drivers 1 10ea
Wall slides 1 15
Partner Monster band W.U.
Forward walk 2 1L
Backward walk 2 1L
Forward bounds 2 1L
Lateral walk 2 1L each
Lateral bounds 2 1L each
*Partner 1 goes through everything, then partner 2 goes*
Ladder
A1- Dbl. KB clean 10…1
A2- Froggies 10…1
EMOM
M1- TRX SL squat jumps 4 10ea
M2- Tire flip 4 4
M3- Plate OH walk 4 2L
M4- Bike sprint 4 30″
M5- Landmine squat to press 4 15
Abs
B1- Side plank 3 30″ea
B2- Lying leg raise 3 15
B3- Spiderman plank 3 10ea 60″