5.5.22. Renegade – Interval

Exercise Sets Reps Rest
Warm-up:
BW squat 4 20″ 10″
3-way band pull (horiz., diag. left, diag. right, repeat) 4 20″ 10″
Iso. Hip bridge w/ crossover reach 4 20″ 10″
Bird dog 4 20″ 10″
Calf raises 4 20″ 10″
Band row 4 20″ 10″
Mobility:
Bottom squat w/ alt. thoracic rotation 2 20″
Knee drivers 2 20″ea
L stretch 2 20″
Spiderman climb 2 20″
9 to 5
A1- SL RDL + Toe touches 9 9ea+ 9ea
B1- SL lat. line hops+ Bumper/plate bent-over row 8 8ea/8ea+8
C1- High plank jacks + Triceps dips 7 7+7
D1- KB goblet clean + Sit-outs 6 6+6ea
E1- SL box squat + SA KB high pull 5 5ea+5ea
*do all 9 sets of “A1″ before moving onto”B1”; then do all 8 sets of “B1” before moving onto “C1”; etc.*
*the group can take a little rest after completing each pair