4.20.21. Renegade – Interval

Exercise Sets Reps Rest
Mobility
Bottom squat w/ thoracic rotation 1 10ea
Bent-over I’s, Y’s and T’s 1 10ea
Mod. Froggies 1 5ea
Knee drivers 1 10ea
Activation
Plate running drill 3 20″ea
Lying SL hip bridge 3 10ea
Band rear delt flies 3 15
Hurricane
A1- Run 3 50M
A2- Lateral lunge 3 15ea
A3- MB lateral throw 3 10ea
A4- Downward dog push ups 3 10
B1- Run 3 80M
B2- SB DB hip thruster 3 15
B3- KB goblet clean 3 15
B4- Band biceps curl 3 15
C1- Run 3 100M
C2- Goblet squat to OH press press 3 15
C3- TRX SL squat jump 3 10ea
C4- 1/2 kneeling SA band row 3 15ea
Abs
Plank w/ opp. Hip tap 3 10ea
Penguins 3 15ea
Bird dog 3 10ea 60″