4.13.23. Renegade – Interval

Exercise Sets Reps Rest
SMR (client’s choice) 5 mins
Activation & Mobility
SL hip bridge 1 10ea
Iso. Hip bridge w/ cross-over reach 1 10ea
Shin box to 1/2 kneel 1 10ea
Split squat 1 10ea
Bent-over I’s, Y’s and T’s 1 10ea
SA big shoulder circles 1 10ea/10ea
MET CON
A1- DB Hammer squat 7 7
A2- DB press-out 7 7
A3- Lateral leaps 7 7ea
B1- KB SL RDL 7 6ea
B2- Dbl. knee tuck jumps 7 6
B3- MB chest pass (w/ grey & black MB’s) 7 6
C1- Plate OH R. Lunge 7 5ea
C2- KB swings 7 5
C3- Pull-ups 7 5
Abs
D1- SB roll-out 2 12
D2- Penguins 2 15ea
D3- Plank w/ alt. SL raise 2 15ea 60″