6.29.24. Renegade – Interval

Exercise Sets Reps Rest
Warm Up
Jog+ Fire hydrants 1 2L+10ea/10ea
Jog+ Calf raises 1 2L+20
Jog+ Infant squat 1 2L+10
Jog+ Downward dog push ups 1 2L+10
Jog+ PVC squat 1 2L+15
Jog + PVC pass-through 1 2L+15
9 to 5
A1- Band chest flies + Goblet clean 9 9+9
B1- Dbl. suitcase deadlift w/ biceps curl + High plank jacks 8 8+8
C1- Alt. Cossack squat + MB OH throw 7 7ea+7
D1- Full KB raise + Froggies 6 6+6
E1- alt. Lunge jump + SA DB OH triceps extension 5 5ea+5ea
Abs
Stir the pot 3 10ea
Lying leg raise 3 15
Decline plank w/ alt. SA raise (feet on box) 3 10ea 60″