12.6.22. Renegade – Interval

Exercise Sets Reps Rest
Animal Walks
Backward Bear crawl 1 1L
Forward froggies 1 1L
Tiger crawl 1 1L
Duck walk 1 1L
Crab walk 1 1L
Timed CHAIN
A1- KB goblet clean 6 30″ 30″
        KB squat
        KB swing
Combos
B1- Jump rope 1 100
B2- Band squat to row 4 15
B3- Sit-outs 4 5ea
*Rest 2 min. after completing all sets*
C1- Jump rope 1 100
C2- Band SL hip extension 4 15ea
C3- Wall ball 4 15
*Rest 2 min. after completing all sets*
D1- Jump rope 1 100
D2- BB inverted row 4 10
D3- SL lateral line hops 4 10ea/10ea
*Rest 2 min. after completing all sets*
Abs
Partner plank and clap 3 10ea
Partner throw-downs 3 10
Plank walk-up 3 10 60″
STRETCH