3.16.23. Renegade – Interval

Exercise Sets Reps Rest
Activation & Mobility (2 sets)
Calf pops + ankle circles 15+ 10ea/10ea
Monster band quadruped kick-back + Fire hydrants 10ea+5ea/5ea
Bent-over I’s, Y’s, and T’s + Komodo dragons 5/5/5+10ea
Jumping jacks + Foam roller T-spine 20+10
Mini AMRAP circuits
A1- Mini step hops 7 mins 20
A2- Shuffle AMRAP 3L
A3- Band squat to row 15
A4- Shuffle 3L
B1- Alt. Lunge jumps 7 mins 10ea
B2- Inch worm AMRAP 1L
B3- TRX triceps extension 10
B4- Inch worm 1L
C1- Wall ball 7 mins 10
C2- A-skip AMRAP 1L
C3- Mtn. climbers 15ea
C4- A-skip 1L
D1- Bosu up-up-down-down 7 mins 20
D2- Broad jumps AMRAP 1L
D3- Alt. SA DB shoulder press 10ea
D4- Broad jumps 1L
*1 length= 1/2 of the gym today/edge of turf to TRX straps*
Abs
Knee grabs 3 10
High Pledge plank 3 10ea
Lying ab brace 3 20″ 60″