2.13.18. Renegade – Interval

Exercise Sets Reps Rest
Ladder drills
Muhammad Ali’s 2ea
2 in-2 out 4
2 in- 2 out lateral 2ea
Grapevine 2ea
Fight shuffle 2ea
Skiers 4
Hop-scotch 4
Stretch
Calves 45″ea
Mobility
Quadruped thoracic rotation 1 10ea
Side-lying shoulder pendulums 1 10ea
Sit-to-stand 1 10
Ladder
A1- MB slams + Froggies 9 9+9
B1- Band row + Lateral leaps 8 8/8ea
C1- MB lateral throw + “X” hops 7 7ea/7
D1- Lunge jumps + BW squats 6 6ea/6
E1- Lateral band walk + SA KB swing to row 5 5ea/5ea as needed
Abs
F1- High pledge plank 3 10ea
F2- Russian twist 3 15ea
F3- Band Paloff press 3 10ea 1′