4.24.18. Renegade – Interval

Exercise Sets Reps Rest
Ladder drills
Quick feet 2ea
Jumping jacks 4
2 leg zig-zags 4
2 leg lateral zig-zags 2ea
SL forward hops 2ea
Ickey shuffle 4
Backward ickey shuffle 4
Muhammad Ali’s 2ea
Mobolity
Cat/cow 15
Spiderman climb 10ea
Wall slides 15
Hurricane
A1- Rower 3 200M
A2- MB chest pass 3 40
A3- 1/2 kneeling SA band lat. Pulldown 3 12ea
A4- High knees 3 20ea minimal
B1- Rower 3 150M
B2- MB OH throw 3 10
B3- Band chest press 3 15
B4- KB goblet clean 3 15 minimal
C1- Rower 3 100M
C2- MB lateral throw 3 10ea
C3- Band triceps pull-back 3 15
C4- Squat jumps 3 10 minimal
Abs
D1- Band Paloff press 3 20″ea
D2- Dead bug 3 40″
D3- Plank 3 40″ 1′