4.23.19. Renegade – Interval

Exercise Sets Reps Rest
Mobility
PVC pass-through 1 15
Knee drivers 1 10ea
Cat/cow 1 15
Spiderman Climb 1 10ea
Line Drills and Activation
1,4,2 1 30″
PVC squat 1 15
2,3,1 1 30″
Band chest flies 1 15
1,2,4,3 1 30″
Band row 1 15
1,3,4,2 1 30″
Lying hip bridge 1 15
HIIT
A1- 1/2 building Run + BW squats, until time 3 60″
A2- 15 BB inverted row + Lateral line hops, until time 3 60″ 60″
B1- 10ea MB Lateral throw + Farmer’s walk, until time 3 60″
B2- 20 KB sumo DL + F/B line hops, until time 3 60″ 60″
C1- 15 SB hami curl + Rower sprint, until time 3 60″
C2- 8ea Alt SA MB Push-ups + MB toe touches, until time 3 60″ 60″
Abs
D1- SB Stir the pot 3 10ea
D2- Standing Band high/low chop 3 10ea
D3- Plank w/ finger tap 3 10ea 60″