5.21.19. Renegade – Interval

Exercise Sets Reps Rest
Pull-up Challenge
Warm-up
Fire hydrants 1 10ea/10ea
“L” stretch 1 10ea
Heel walk 1 2L
Cat/cow 1 15
Activation
Jog 3 30″
3-way band pull 3 30″
BW squat 3 30″
Monster band shoulder press 3 30″
9 to 5
A1- Alt. Cossack squat + Hop-ups 9 9ea+9
B1- Triceps dips + Toe touches 8 8+8ea
C1- PVC OH squat + KB swing w/ broad jump 7 7+7
D1- Band rear delt. Flies + Power step-ups 6 6+ 6ea
E1- SL RDL + MB lateral throw 5 5ea+5ea
Abs
V sit 3 30″
Side-lying hip extension 3 10ea
KB SA OH walk 3 2L each 60″