3.14.19. Renegade – Interval

Exercise Sets Reps Rest
Activation & Mobility (2 sets)
1L each Jog/back pedal + 5/5/5/ 3-way band pull + 10ea Knee drivers
1L each Jog/back pedal + 10 PVC RDL + 10ea Quadruped elbow to knee
1L each Jog/back pedal + 10ea Lying hip bridge + 10 wall slides
1L each Jog/back pedal + 10 push-ups + 5ea Side-to-side head Tilt
HURRICANE
A1- Killer 3 1
A2- SB decline Marching hip bridge 3 15ea
A3- Band rear delt. Flies 3 15
A4- SA KB clean 3 10ea
B1- Killer 3 1
B2- KB RDL to goblet clean to OH press 3 15
B3- Triceps dips 3 15
B4- Jump rope 3 50
C1- Killer 3 1
C2- Mini band goblet squat 3 15
C3- Band face pull 3 15
C4- Froggies 3 15
Abs
D1- Lateral band chop 3 10ea
D2- SB hand-off 3 10
D3- Plank w/ alt. SL raise 3 15ea 60″