5.2.23. Renegade – Interval

Exercise Sets Reps Rest
Animal walks
Frankenstein walk 1 1L
Chimp walk 1 1L
Forward froggies 1 1L
Backward froggies 1 1L
Bunny hop 1 1L
Activation
Band straight arm pulldown 2 20
Band Ext. shoulder rotation 2 15ea
Quadruped straight leg hip abduction 2 10ea
BW squat 2 20
Upper body Circuit
A1- Pull-ups 4 4
A2- Band chest press 4 20
A3- Wall walk 4 4
A4- Band chest press 4 20 60″
Lower Body Circuit
B1- DB RDL 4 15
B2- Broad jump 4 4
B3- DB squat jump 4 10
B4- Broad jump 4 4 60″
METCON (Get as far up the ladder as you can with remaining time)
C1- MB OH throw 2/4/6…
C2- High pledge plank 2ea/4ea6ea…
C3- Band Biceps curl 2/4/6…
C4- Mermaid sit-ups 2ea/4ea/6ea…
C5- Mtn. climbers 2ea/4ea/6ea…