4.25.23. Renegade – Interval

Exercise Sets Reps Rest
SMR & Mobility
LAX glute smash 1 90″ea
LAX arch smash 1 60″ea
LAX pec smash 1 45″ea
Egyptians 1 10ea
Open the gate 1 10ea
“T” spine (on foam roller) 1 15
Activation
Scap pull-ups 2 10
Band chest press 2 10
Cossack squat 2 5ea
Squat jumps 2 10
Pacer
A1- Burpees (PACER) 4to5 10
A2- MB chest pass (hard MBs) 4to5
A3- Sled drag 4to5
A4- TRX Push-ups 4to5 45″
100 Challenge
B1- SA KB swing to row 5 10ea
B2- BW squat 5 20
B3- Pull-ups 5 20
B4- Lateral leaps 5 10ea
B5- Bosu up-up-down-down 5 20 60″
Abs
C1- Bird dog 3 10ea
C2- Lying flutter kicks 3 20ea
C3- High plank w/ lat. Hand tap (hand-to-hand) 3 10ea 60″