2.6.24. Renegade – Interval

Exercise Sets Reps Rest
Ladder drills
Quick feet 1 4 lengths
Lateral quick feet 1 2 lengths each
SL hops 1 2 lengths each
Icky shuffle 1 2 lengths each
jumping jacks 1 4 lengths
Fight shuffle 1 2 lengths each
Backward skiers 1 4 lengths
Muhammad Ali’s 1 2 lengths each
Smash & Stretch
BB adductor smash 1 60″ea
Pigeon pose 1 60″ea
BB calf smash 1 60″ea
Wall calf stretch 1 60″ea
Hurricane
A1- Rower sprint 3 30″
A2- TRX row 3 15
A3- Full KB raise 3 10
A4- “X” hops 3 10 minimal
B1- Rower sprint 3 30″
B2- Boxer halo 3 7ea
B3- KB goblet clean 3 10
B4- Hop-ups 3 15 minimal
C1- Rower sprint 3 30″
C2- Band triceps pullback 3 15
C3- KB high pull 3 10
C4- Lateral leaps 3 10ea minimal
Abs
D1- “V” sit 3 30″
D2- Plank w/ lat. Toe tap 3 10ea
D3- Lying flutter kicks 3 20ea 1′