5.31.22. Renegade – Interval

Exercise Sets Reps Rest
Ladder drills
Quick feet 1 4
Lateral quick feet 1 2ea
SL hops 1 2ea
Lateral SL hops 1 2ea
Foam roller “T” spine 1 15
Foam roller snow angels 1 15
Ickey shuffle 1 4
Muhammad Ali’s 1 2ea
Zig-zag hops 1 4
2 in-2 out (feet stay together) 1 4
Modified froggies 1 10
Side-to-side head tilt (be slow and careful!!!) 1 10ea
KB Complex: You-go-I-go
A1- KB upright row (both hands on 1 KB) 4 10
        KB Goblet clean 4 10
        KB Goblet squat 4 10
        KB Bent-over row (both hands on 1 KB) 4 10 wait for partner
*Partner 1 goes through all exercises, then P2 goes*
AMRAP
B1- KB sumo deadlift 10 minutes 10
B2- Band biceps curl 10
B3- Squat jump 10
B4- High pledge plank 10ea
C1- Alt. Reverse lunge 7 minutes 10ea
C2- Band chest flies 10
C3- KB swing 10
D1- Jam ball slams 4 minutes 10
D2- SA waiter walk 1 length EACH
E1- Sprint around building (OR row) continuously 2 minutes go fast!
STRETCH