5.10.22. Renegade – Interval

Exercise Sets Reps Rest
Animal walks:
Frankenstein’s + Jog 2 1 length + 1 lap
Bear crawl + Jog 2 1 length + 1 lap
Frog hop + Jog 2 1 length + 1 lap
Tiger crawl + Jog 2 1 length + 1 lap
Chimp walk + Jog 2 1 length + 1 lap
Mobility
Bent-over I, Y, & T 2 5ea
Open the gate 2 10ea
Cat/cow 2 15
Circuits:
A1-  Battle rope sled pull + sled push 4 1 length+1 length
A2- Jump rope 4 50
A3- MB OH throws 4 10
A4- Band biceps curl 4 20
A5- SA KB clean 4 10ea 1′
B1- “X” hops 4 5
B2- 1KB OH press (2 hands on 1 KB) 4 10
B3- BW squat 4 20
B4- Lateral leaps 4 15ea
B5- High knees 4 20ea 1′
Abs:
C1- Hollow body hold 3 25″
C2- Plank w/ finger tap 3 10ea
C3- Penguins 3 15ea 1′
Plus, extra stretching