3.31.22. Renegade – Interval

Exercise Sets Reps Rest
Animal walks:
Duck walk + Skip 2 1L / 1L
Bear crawl  + High skip 2 1L/ 1L
Tiger crawl + A-skip 2 1L/ 1L
Bunny hop + Jog 2 1L/ 1L
Inch worm + Sprint 2 1L/ 1L
Stretch:
Child’s pose w/ shoulder stretch 45″ea
Calf stretch 45″ea
Circuits
A1- Battle rope Jumping jacks 4 15
A2- Bosu up-up-down-down 4 15
A3- Plank w/ alt. SL raise 4 10ea
A4- Hop-ups 4 15
A5- Band chest press 4 15 30″
B1- Battle rope alt. mini waves 4 15ea
B2- Bosu skier jumps 4 10ea
B3- SB double knee tuck 4 10
B4- High knees 4 15ea
B5- Band rear delt. Flies 4 15 30″
C1- Battle rope slams 4 15
C2- Mini step hops 4 15
C3- Bosu plank w/ alt. knee tuck 4 10ea
C4- Power step-ups 4 5ea
C5- Band face pulls 4 15 30″