6.13.19. Renegade – Interval

Exercise Sets Reps Rest
Burpee Challenge: Day 13
SMR & Mobility
SMR IT band + Mod. Froggies 1 60″ea+10ea
SMR hamis + 2 arm big shoulder circles 1 60″ea+10ea
SMR back + Bottom squat w/ thoracic rotation 1 60″+10ea
SMR shins + Ankle circles 1 60″+10ea/10ea
Activation
KB high pull 3 10
KB press-out 3 10
BW Split squat 3 10ea
Seal jacks 3 20
MET CON
A1- BB hang clean (empty bar) 4 20″ 10″
A2- MB OH throw 4 20″ 10″
A3- Hanging knee tucks 4 20″ 10″
A4- Power step-ups (left) 4 20″ 10″
A5- Power step-ups (right) 4 20″ 10″
A6- Triceps dips 4 20″ 10″
A7- “X” hops 4 20″ 10″
A8- TRX row 4 20″ 10″
A9- Mini step hops 4 20″ 10″
A10- Sit-outs 4 20″ 10″
A11- Bike sprint 4 20″ 10″
A12- Goblet squat 4 20″ 10″
Abs
Spiderman plank 3 10ea
V sit 3 30″
Plank w/ hip tap 3 10ea 60″