6.20.23. Renegade – Interval

Exercise Sets Reps Rest
Mobility
L stretch 1 10ea
Bent-over thoracic rotation 1 10ea
Knee drivers 1 10ea
LAX seated glute smash 1 90″ea
Partner MB Warm Up
MB slam to partner 3 10
MB squat w/ chest pass 3 10
MB lateral throw 3 10ea
Partner Pacer
A1 (Pacer)- BB Hang clean Clean  + BB alt. Reverse lunge (CHAIN) 4 8
A2- Partner 2 does singles until Partner 1 finishes 45″
HIIT
B1- Sled push 3to4 40″ 20″
B2- BW squat to MB 3to4 40″ 20″
B3-TRX triceps extension 3to4 40″ 20″
B4- Bosu up-up-down-down 3to4 40″ 20″
B5- Rower sprint 3to4 40″ 60″