6.9.20. Renegade – Interval

Exercise Sets Reps Rest
E30on30 #1: PVC pass-through + Pogo hops 3 5+until time’s up
E30on30 #2: Slow high knees + wide-outs 3 5ea+until time’s up
E30on30 #3: Infant squat 3 6
Abs
Hanging knee tucks 3 10
Plank w/ alt. SL raise 3 15ea
Penguins 3 15ea 1′
Hurricane
A1- Sled push 3 1 lap
A2- Band rear delt. Flies 3 12
A3- Jumping jacks 3 12
A4- MB alt. side slam 3 5ea minimal
B1- Sled push 3 1 lap
B2- Band chest flies 3 12
B3- Squat jumps 3 10
B4- MB OH throw 3 10 minimal
C1- Sled push 3 1 lap
C2- Alt.  SA band row 3 6ea
C3- High plank jacks 3 12
C4- Full KB raise 3 10 minimal
TABATA
D1- BW squat 4 20″ 10″
D2- Sit-out 4 20″ 10″