4.14.22. Renegade – Interval

Exercise Sets Reps Rest
Pacer W.U. #1
Bosu hop-up to OH press (PACER) 3 10
Hollow body hold 3 until pacer finishes
Wall sit 3 until pacer finishes 30″
Pacer W.U. #2
Lateral band walk (PACER) 3 15ea
1KB/DB upright row 3 until pacer finishes
Plank w/ finger tap 3 until pacer finishes 30″
Mobility
Foam roller “T” spine 1 15
Foam roller Snow angels 1 15
Quadruped bent-knee hip abduction 1 10ea
Ladder: Drop-offs
A1- Grapevine 1 lap
A2- Lunge jumps 2ea
A3- Advanced bird dog 3ea
A4- Squat jumps 4
A5- KB RDL 5
A6- Knee grabs 6
A7- SA KB clean 7ea
A8- Roll-to-elbow 8ea
A9- TRX row 9
A10- Froggies 10
A11- Jumping jacks 11
A12- Burpees 12
(start at A12 and work down to A1, then start at A11 and work down to A1, etc.)
Finisher (until end of class)
B1- SA KB waiter walk (left) 1 length
B2- KB swings 15
B3- SA KB waiter walk (right) 1 length
B4- KB high pull 15