3.29.18. Renegade – Interval

Exercise Sets Reps Rest
Foam roll (whatever is tight–client choice) 5 minutes
Warm-up:
Jog 3 1 length
Sprint 3 1 length
Back pedal 3 1 length
Forward bounds 3 1 length
Reverse groiners 3 1 length
Forward lunge 3 1 length
Reverse lunge 3 1 length
High knees 3 1 length
Butt kickers 3 1 length 30″
Stretch
Seated figure-4 60″ea
Butterfly stretch 60″
METCON
A1- Eccentric Push-ups (3″-4″ to lower to ground) 4 5
A2- High plank jacks 4 10
A3- KB high pull 4 15
REST 20″
A4- Calorie Row 4 5
A5- MB lateral throws 4 10ea
A6- Mtn. climbers 4 15ea 1′
Timed Reps
B1- Monk walk 3 1′
B2- Lateral band walk + Jump rope 3 10ea+ JR until end of min. 1′
C1- Alt. Reverse Lunge 3 1′
C2- Band row + Jump rope 3 10+ JR until end of min. 1′
Abs (if time)
D1-High plank w/ lat. Hand tap 3 10ea
D2- KB windmill 3 8ea 30″