6.6.23. Renegade – Interval

Exercise Sets Reps Rest
Warm-up
1&2 1 30″
Sit-to-stand 1 10
Alt. Lateral lunge 1 10ea
1&3 1 30″
Knee drivers 1 10ea
Calf raises 1 20
1,4,3,2 1 30″
Egyptians 1 10ea
Band chest fly 1 20
2,1,3,4 1 30″
Elbow to knee 1 10ea
Bird dog 1 10ea
1,2,4,3 1 30″
Side/Side head turn 1 10ea
2,1,3,4 1 30″
Hurricane
A1- Rower 3 200M
A2- Toe touches 3 15ea
A3- Band SA row 3 15ea
A4- Froggies 3 15
B1- Rower 3 200M
B2- DB sumo deadlift 3 15
B3- SA DB snatch 3 10ea
B4- SL Lateral line hops 3 10ea/10ea
C1- Rower 3 200M
C2- Wide outs 3 30
C3- Spiderman push-up 3 8ea
C4- Lateral leaps 3 10ea
Abs
High plank w/ alt. knee tuck 3 10ea
Penguins 3 15ea
Band Paloff press 3 10ea 60″