5.30.19. Renegade – Interval

Exercise Sets Reps Rest
Pull-up Challenge
Mobility
Infant squat 2 10
Ankle walk 2 10ea
Wall slide 2 10
T-spine (foam roller) 2 10
Activation
Grapevine 2 4L
Marching hip bridge 2 10ea
Jumping jacks 2 20
Monster band bent-over row 2 15
Circuits
A1- Battle rope – kneeling big waves 4 20
A2- Shuffle (on turf) 4 2L
A3- Renegade row 4 8ea
A4- SL F/B line hops 4 15ea/15ea
A5- SB hami curl 4 15 60″
B1- Battle rope – jumping jacks 4 20
B2- SL RDL w/ OH press 4 10ea
B3- High plank jacks 4 20
B4- SA KB clean 4 10ea
B5- Mtn. climbers 4 20ea 60″
Abs
high plank w/ lat hand tap 3 10ea
Ab snails 3 10
Plank w/ alt. SL raise 3 15ea 60″