6.12.18. Renegade – Interval

Exercise Sets Reps Rest
Line drills (1,2,3,4)
1&2 1 10ea
Calf raises 1 15
Knee drivers 1 10ea
1&3 1 10ea
BW squat 1 15
Open the gate 1 10ea
1&4 1 10ea
Alt. Reverse lunge 1 10ea
Bottom squat w/ thoracic rotation 1 10ea
2&3 1 10ea
Lying SL hip bridge 1 10ea
“L” stretch 1 10ea
1,2,3,4 1 10
Band lat. Pulldown 1 15
Neck circles 1 5ea
2,1,4,3 1 10
Band shoulder press 1 15
Bird dog 1 10ea
Combo Circuits:
A1- Jump rope 1 100
A2- Goblet squat 4 15
A3- High knees 4 20ea
B1- Jump rope 1 100
B2- Pull-ups 4 10
B3- MB underhand toss 4 15
C1- Jump rope 1 100
C2- Alt. lateral lunge 4 10ea
C3- Walking KB swing 4 10
D1- Jump rope 1 100
D2- Roll-to-elbow 4 10ea
D2- Box jumps 4 10
Abs
A1- Side plank 3 30″ea
A2- “V” sit 3 30″
A3- High plank w/ lat. Hand tap 3 10ea 1′