5.14.19. Renegade – Interval

Exercise Sets Reps Rest
Pull-up Challenge
Mobility
Bottom squat w/ thoracic rotation 1 10ea
Side/side head tilt 1 10ea
PVC Pass-through 1 15
Knee drivers 1 10ea
Activation
Push-ups 2 10
BW squat 2 15
Traveling lunge 2 2L
EMOM
M1- Box jumps 3 8
M2- Landmine alt. 2-hand OH press 3 10ea
M3- Split squat 3 10ea
M4- TRX push-ups 3 15
M5- Bike 3 20″
M6- Band UH row 3 30
MET CON
Cash-in: 100 Singles
A1- Run 4 100M
A2- TRX Rear delt. Flies 4 15
A3- Bosu skier jump 4 20ea
A4- MB Reverse OH throw 4 10
Cash-out: 100 Singles
Abs
Hollow Body hold 3 25″
Plank w/ sliding arm reach 3 10ea
SB Dead bug 3 10ea 60″