3.7.23. Renegade – Interval

Exercise Sets Reps Rest
Partner Band W.U.
Forward walk 2 1L
Backward walk 2 1L
Lateral leaps 2 1L each
Forward bounds 2 1L
Mobility
Tabletop to tripod 1 10ea
Bottom squat w/ thoracic rotation 1 10ea
Ankle walk 1 10ea
SA F/B big shoulder circles 1 5ea/5ea
MET CON
A1- BB snatch (light) 4 5
A2- MB Reverse OH throws 4 10
A3- Mtn. climbers 4 15ea
REST 20″ 20″
A4- MB lat. Throws 4 5ea
A5- Alt. SA KB swing 4 10ea
A6- SL F/B line hops 4 15ea/15ea 60″
Circuits
B1- Tire sledgehammer 3to4 10ea
B2- TRX row 3to4 12
B3- Zig-zag broad jump 3to4 10
B4- SL lateral line hops 3to4 12ea/12ea
B5- Wall ball 3to4 12 45″
Pacer
C1- Bosu hop-up w/ OH press (PACER) 4 10
C2- Wall sit 4 30″
Abs
Spiderman plank 4 10ea
Lying double knee tuck 4 15 45″