5.29.18. Renegade – Interval

Exercise Sets Reps Rest
Activation:
Traveling BW squat 1 1 length
Traveling forward lunge 1 1 length
Traveling alt. lateral lunge 1 1 length
Traveling SL RDL 1 1 length
SMR & Mobility
SMR calves + Ankle circles 1 60″+10ea/10ea
SMR glutes + Infant squat 1 30″ea+10
SMR hami’s + Cat/cow 1 60″+15
SMR quads + Fire hydrants 1 60″+8ea/8ea
Lower Body Circuit
A1- KB Dbl. suitcase deadlift 4 15
A2- Broad jumps 4 4
A3- KB/DB squat jumps 4 8
A4- Broad jumps 4 4 1′
Upper Body Circuit
B1- Band chest press (control band) 4 10
B2- Speed band row 4 20
B3- Triceps dips 4 10
B4- Speed band row 4 20 45″
METCON
C1- Wall sit 3 40″/30″/20″
C2- Jump rope 3 40″/30″/20″
C3- MB OH throw 3 40″/30″/20″ 1′
Abs
D1- Band Paloff press 3 10ea
D2- Plank w/ finger tap 3 10ea
D3- BW Dead bug 3 10ea 1′