3.30.23. Renegade – Interval

Exercise Sets Reps Rest
Animal Walks + Activation
Inch worm 1 1L
Lateral line hops 1 20ea
Crab walk 1 1L
F/B line hops 1 20ea
Bear crawl 1 1L
Jumping jacks 1 20
Duck walk 1 1L
Fling jacks 1 20
Tiger crawl 1 1L
Seal jacks 1 20
Upper Body Circuit
A1- Alt. SA band chest fly 4 15ea
A2- Bent-over plate row 4 15
A3- MB lateral throw 4 10ea
A4- Rower/bike sprint (arms ONLY) 4 100M 45″
Lower Body Circuit
B1- Decline SL hip bridge 4 15ea
B2- KB sumo deadlift 4 15
B3- KB swing w/ broad jump 4 1L
B4- Shuffle 4 2L 45″
HIIT #1
C1- Mod. Burpee to box jump 3 40″ 20″
C2- V sit 3 40″ 20″
C3- MB Reverse OH throw 3 40″ 20″
C4- Side plank 3 20″ea 20″