5.3.22. Renegade – Interval

Exercise Sets Reps Rest
Mobility:
Ankle circles 1 10ea/10ea
Bent-over shoulder circles 1 10ea/10ea
1/2 kneeling thoracic rotation 1 10ea
Quadruped bent-knee hip abduction 1 10ea/10ea
Lateral neck stretch (be careful!!) 1 10ea
Partner MB Warm-up:
MB slams 3 10
MB underhand toss 3 10
MB lateral throw 3 10ea
Stretch
Child’s pose w/ shoulder stretch 1 45″ea
Criss-cross hami stretch 1 45″ea
EMOM
M1- Bosu skier Jumps + KB press-outs 4 15ea+ 10
M2- Box jumps 4 10 to 15
M3- SB hand-off 4 10
M4- TRX SL squat jumps + TRX row 4 10ea+8
M5- Alt. Lateral lunge w/ OH press 4 10ea 60″
Ladder
B1- Burpee 1/2/3/4/5…
B2- Lying hip bridge 1/2/3/4/5…
B3- Knee grab 1/2/3/4/5…
B4- Push-up 1/2/3/4/5…
B5- KB windmill 1/2/3/4/5ea… as needed
**Get as far up the ladder as you can with remaining class time**