3.7.19. Renegade – Interval

Exercise Sets Reps Rest
Mobility
LAX pec. Smash 1 45″EA
LAX ball foot smash 1 60″EA
LAX ball glute smash 1 90″EA
Quadruped thoracic rotation 1 10ea
Leg cradle 1 10ea
Ladder Drills
2leg forward hops 1 4
2leg lateral hops 1 2ea
Lateral in-in-out-out 1 2ea
Fight shuffle 1 2ea
2 forward/ 1 back 1 4
Jumping jacks 1 4
Hop scotch 1 4
90 degree pivots 1 4
Ladder Drop-off
A1- Jam ball underhand toss 1L
A2- Dbl. knee tuck jump 2
A3- Burpees 3
A4- Boxer halo 4ea
A5- Goblet Cossack squat 5ea
A6- Push-ups 6
A7- DB squat jumps 7
A8- Band triceps pullback 8
A9- KB goblet clean 9
A10- Same side lunge jumps 10ea
A11- Tall kneeling alt. SA lat. Pulldown 11ea
A12- Sit-outs 12ea
(start at A12 and work up to A1, then start at A11 and work up to A1, etc.)
(a.k.a. 1 exercise is eliminated every set)
Abs
“V” sit w/ MB figure-8 3 30″
High plank macarena 3 30″ 45″