2.7.23. Renegade – Interval

Exercise Sets Reps Rest
Warm Up – (2 SETS)
2L Jog + 5ea Bird dog + 5ea Bottom squat w/ thoracic rotation
2L Jog + 10 Tabletop to Bear + 5ea Spiderman climb
2L Jog + 5ea Tall kneeing walk-up + 5F/5B 2-arm big shoulder circles
2L Jog + 5 Downward dog push-up + 5e Side/side head turn
HURRICANE
A1- Sled push killer 3 1
A2- 1KB Lateral Lunge 3 15ea
A3- MB slams 3 15
A4- Band underhand row 3 15
B1- Sled push killer 3 1
B2- DB RDL 3 15
B3- Lateral leaps 3 15ea
B4- Monster band shoulder press 3 15
C1- Sled push killer 3 1
C2- 1KB sumo deadlift 3 15
C3- “X” hops 3 15
C4- Push-ups 3 15
Abs
A1- Lying ab brace 3 20″
A2- KB windmill 3 8ea
A3- Plank w/ finger tap 3 10ea 60″