4.26.18. Renegade – Interval

Exercise Sets Reps Rest
Foam Roll (roll everything for 60 seconds)
(Hamis, Glutes, Back, Quads, IT band(60″ea), Shins)
Jam Ball warm-up:
MB pick-up & drop behind shoulder (alt. shldr.) 3 7ea
Bear crawl w/ MB roll 3 1 lap
MB squat 3 15
RDL & push MB backward (through legs; soft push) 3 15
Jump rope 3 30
A1- Double KB squat to shoulder press 8 40″ 20″
        Double KB swing
        Double KB swing to row
*Note: a chain is when you do 1 rep of each exercise back-to-back and keep going through all the exercises until time is up*
B1- SB SL hami curl 10/9/8/7/6/5/4/3/2/1EA
B2- Push-ups 10/9/8/7/6/5/4/3/2/1
B3- Lunge jumps 10/9/8/7/6/5/4/3/2/1EA
B4- Wall Ball 10/9/8/7/6/5/4/3/2/1 as needed
C1- Shuffle with hop up 5 4 lengths
C2- Plate push 5 4 widths
C3- Full KB raise 5 10
C4- High pledge plank 5 10ea 30″