4.4.23. Renegade – Interval

Exercise Sets Reps Rest
SMR & Mobility
SMR quads + Ankle circles 1 60″+10ea/10ea
SMR glutes + Wall slides 1 60″ea+15
SMR back + Sit-to-stand 1 60″+10
SMR Adductors +  Cat/cow 1 45″ea+15
Activation
PVC RDL 2 30″
Band row 2 30″
Band upright row 2 30″
Hot feet 2 20″
Hurricane
A1- Rower 3 250M
A2- DB squat to wood chop 3 15
A3-High knees 3 15ea
A4- Band triceps push-down 3 15
B1- Rower 3 200M
B2- DB RDL 3 15
B3- SA KB high pull 3 10ea
B4- Tall kneeling chest press 3 15
C1- Rower 3 150M
C2- Mini band SL hip extension 3 15ea
C3- Hop-ups 3 20
C4- DB frontal raise 3 15
Abs
SB body saw 2 12
1/2 kneeling KB windmill 2 8ea
Plank w/ lat toe tap 2 15ea 60″