6.13.23. Renegade – Interval

Exercise Sets Reps Rest
Warm-up
Jog 2L + 5ea Open the gate (in place) + 5ea Lateral lunge 2
Jog 2L + 5ea Komodo dragon + 8 Downward dog push-up 2
Jog 2L + 5ea Cat/cow circles + 2L Lateral bound 2
Jog 2L + 2L Heel walk + 2L High skip 2
METCON
A1- 15ea Mini band SL hip ext. + Jump rope, until time 3 60″
A2- 15 Band face pull + Plate push, until time 3 60″ 60″
B1- 15 DB RDL + Jump rope, until time 3 60″
B2- 15 Jam ball OH press + Jam ball UH toss, until time 3 60″ 60″
C1- 10ea 1KB alt. Cossack squat w/ biceps curl+ Jump rope, until time 3 60″
C2- 20ea High knees + Plank, until time 3 60″ 60″
Abs
Plank w/ iso. SL raise 3 20″ea
Ab snails 3 15 40″