3.28.19. Renegade – Interval

Exercise Sets Reps Rest
Line drills (1,2,3,4)
1&2 1 30″
Knee drivers 1 10ea
Calf raises 1 20
1&3 1 30″
PVC squat 1 15
Seated 90/90 hip rotation to kneel 1 10ea
1&4 1 30″
Elbow/instep/rotation 1 10ea
Bird dog 1 10ea
2&3 1 30″
Lying snow angels 1 15
Band external shoulder rotation 1 15ea
1,2,3,4 1 30″
Band underhand row 1 20
Lizard stretch 1 30″ea
2,1,4,3 1 30″
Spiderman to tripod 1 10ea
Wide knee child’s pose 1 60″
3 on/ 2 off
A1- Lateral band walk 3 15ea
A2- High plank jacks 3 20
A3- Band biceps curl 3 20
A4- Rower 3 until 3′ mark 2′
B1- BB hang clean to squat to press 3 10
B2- Goblet squat to box 3 15
B3- Toe touches 3 20ea
B4- Monk walk 3 until 3′ mark 2′
Abs
Plank max. hold