7.12.18. Renegade – Interval

Exercise Sets Reps Rest
Warm-up
Singles 2 50
Bent-over I’s, Y’s, & T’s 2 5ea
Singles 2 50
Seated hip rotations 2 10ea
Singles 2 50
Cat/cow 2 15
Singles 2 50
Side-to-side head turn (look over shoulder) 2 10ea
Stretch
Calves 45″ea
Hip flexors 45″ea
Abs
Russian Twist 3 15ea
Spiderman plank 3 10ea
SB roll-out 3 15 60″
METCON
A1- Elevated split squat 7 7ea
A2- KB high pull 7 7
A3- Lateral leaps 7 7ea
B1- Burpees 7 6
B2- TRX row 7 6
B3- Alt. KB swing 7 6ea
C1- SA KB/DB snatch 7 5ea
C2- Band triceps pullback 7 5
C3- Standing broad jumps 7 5