2.7.19. Renegade – Interval

Exercise Sets Reps Rest
SMR & Animal walks
SMR Quads + Duck walk 1 60″+ 1L
SMR hamis + Bear crawl 1 60″EA +1L
SMR back + Crab walk 1 60″ + 1L
SMR calves + Inch worm 1 45″EA + 1L
Activation
PVC RDL 2 10
Bottom squat hold 2 45″
3-way band pull 2 8 EA
F/B line hops 2 20 EA
MET CON
A1- Sled push 4 20″ 10″
A2- Band biceps curl 4 20″ 10″
A3- Sled pull 4 20″ 10″
A4- TRX rear delt. Flies 4 20″ 10″
A5- Bike 4 20″ 10″
A6- Froggies 4 20″ 10″
A7- SB DB hip thruster 4 20″ 10″
A8- Mtn. climbers 4 20″ 10″
A9- Band straight arm pulldown 4 20″ 10″
A10- Jump rope 4 20″ 1-2′
Abs
B1- “V” sit 3 30″
B2- Side plank 3 30″ea
B3- Plank w/ alt. SL raise 3 30″ 60″