4.9.24. Renegade – Interval

Exercise Sets Reps Rest
Mobility + Activation
Wall slides 2 10
Knee drivers 2 10ea
Quadruped thoracic rotation 2 10ea
Sit to stand 2 10
Calf raises 2 20
PVC squat 2 10
3-way band pull 2 10ea
Mini AMRAPs
A1- Tire sledgehammer 7 mins 8ea
A2- Iso. Pull-up failure
A3- F/B line hops 20ea
B1- Band squat to row 7 mins 15
B2- Alt. SA KB swing 5ea
B3- X hops 10
C1- DB curl to press 7 mins 10
C2- Mtn. climbers 15ea
C3- Dbl. knee tuck jumps 5
D1- Goblet 1-1/4 squat 7 mins 10
D2- Rower sprint 10 cals
D3- Bosu up-up-down-down 20
Abs
High pledge plank 3 12ea
Lying leg raise 3 12
Plank w/ opp. Hip tap 3 12ea 60″