4.11.19. Renegade – Interval

Exercise Sets Reps Rest
Mobility
Quadruped thoracic rotation 2 10ea
Ankle walk 2 10ea
“L” stretch 2 10ea
Mod. Froggies 2 5ea
Activation
5-minute Dynamic W.U. (coach’s choice)
Mini AMRAP’s
*Complete 3 sets of each 3-minute AMRAP. Rest 1 minute between each set.
Once all 3 sets are complete, rotate. Split class into groups*
A1- Dbl. suitcase Alt. Cossack squat 3-minute 8ea
A2- DB OH walk AMRAP 1L
A3- Burpees (3sets) 10
B1- DB squat to shoulder press 3-minute 10
B2- TRX Mtn. climbers AMRAP 15ea
B3- Lying leg raise (3sets) 10
C1- Bosu skier jump 3-minute 15ea
C2- Goblet good morning AMRAP 10
C3- Battle rope alt. mini waves (3sets) 10ea