12.5.19. Renegade – Interval

Exercise Sets Reps Rest
Warm Up
Crab walk + Bent-over SA shoulder circles 1 1L+10ea/10ea
Tiger crawl + F/B hip swings 1 1L+10ea
Froggies + Lateral hip swings 1 1L+10ea
Inch worm + SL Calf raise 1 1L+10ea
Reverse Bear crawl + Wide-knee Child’s pose 1 1L+90″
Pyramid
A1- Squat jumps 4/8/10/12/10/8/4
A2- KB RDL to Goblet clean to OH press 4/8/10/12/10/8/4
A3- Sprint 2L/3L/4L/5L/4L/3L/2L
HIIT #1
B1- Wide-outs 4 40″ 20″
B2- Alt. SA DB snatch 4 40″ 20″
B3- SB Dead bug 4 40″ 20″
HIIT #2
C1- Lateral leaps 4 40″ 20″
C2- Tall kneeling band chest press 4 40″ 20″
C3- “V” sit 4 40″ 20″