3.26.19. Renegade – Interval

Exercise Sets Reps Rest
Mobility
Spiderman climb 1 10ea
Ankle walk 1 10ea
Scaption, from toes 1 15
Side-to-side head TURN 1 5ea
Activation
Scap pull-ups 2 10
3-way band pull 2 8ea
Cossack squat 2 10ea
Tabata
A1- Jump rope 4 20″ 10″
A2- Plate OH hold 4 20″ 10″
EMOM
B1- MB OH throw 5 12
B2- Pull-ups 5 5
B3- SA KB swing to row 5 8ea
B4- DB sumo deadlift 5 15
Tabata
C1- Goblet lateral lunge (left) 2 20″ 10″
C2- Goblet lateral lunge (right) 2 20″ 10″
C3- Spiderman push-ups 2 20″ 10″
C4- 1KB squat jump 2 20″ 10″
Abs
High Plank w/ KB pull-through 3 10ea
Lying flutter kicks 3 20ea
Plank w/ opp. Hip tap 3 10ea 60″