4.11.23. Renegade – Interval

Exercise Sets Reps Rest
Activation & Mobility
50 Jump rope + 10ea Komodo dragon + 15 Push-ups
50 Jump rope + 5ea/5ea Fire Hydrants + 15 BW squats
50 Jump rope + 10ea Bottom squat w/ thoracic rot. + 15 Supermans
50 Jump rope + 8ea Side/side head tilt + 10/10/10  3-way band pull
Ladder
A1- BW SL box squats 10..1EA
A2- SA band row 10…1EA
A3- Box jumps 10…1
A4- KB windmill 10…1EA
Combos
B1- Roll-to-elbow 1 15ea
B2- Plate push 4 4W
B3- Triceps dips 4 15
Rest 2 minutes after completing all sets
C1- Roll-to-elbow 1 15ea
C2- MB slams 4 15
C3- Squat to MB 4 15
Rest 2 minutes after completing all sets
Abs
Ab snails 3 10
Dead bug 3 10ea
Side-lying hip extension 3 10ea 60″