3.8.22. Renegade – Interval

Exercise Sets Reps Rest
Warm-up:
Jog D&B, then a dynamic/mobility exercise
“L” stretch 1 10ea
Elbow/instep/rotation 1 8ea
Sit-to-stand 1 12
Ankle walk 1 1 lap
Cossack squat 1 10ea
Ladder
A1- Bosu skier jumps 10/9/8/7/6/7/8/9/10ea
A2- Plank walk-up 10/9/8/7/6/7/8/9/10
A3- Box jumps 10/9/8/7/6/7/8/9/10
A4- Mini band SL hip extension 10/9/8/7/6/7/8/9/10ea 30″-1′
Timed Exercises:
B1- BB hang clean (light weight) 3to4 20″ 10″
B2- Toe touches 3to4 20″ 10″
B3- Band biceps curl 3to4 20″ 10″
B4- MB OH throw 3to4 20″ 10″
B5- Sit-outs 3to4 20″ 10″
B6- BW squat 3to4 20″ 1′
Abs:
C1- Plank w/ finger tap 3 10ea
C2- Lying leg raise 3 15
C3- Stir the pot 3 10ea 1′