7.18.19. Renegade – Interval

Exercise Sets Reps Rest
Mobility
Bottom squat w/ thoracic rotation 1 10ea
Egyptians 1 10ea
Side/Side head tilt 1 10ea
Infant squat 1 10
Activation
Jumping jacks 4 20″ 10″
Marching hip bridge 4 20″ 10″
Bent-over I’s, Y’s & T’s 4 20″ 10″
Lateral line hops 4 20″ 10″
Circuits
A1- Singles 4 50
A2- KB/DB sumo deadlift 4 15
A3- Burpees 4 12
A4- Roll-to-elbow 4 10ea
A5- Donkey kicks 4 10ea 60″
B1- Plate push 4 1L
B2- Kneeling band lat. Pulldown 4 15
B3- Dbl. knee tuck jumps 4 12
B4- KB/DB SL RDL 4 12ea
B5- “X” hops 4 15 60″
Abs
SB hand-offs 3 5
Side plank 3 30″Ea
Plank w/ alt. Knee tuck 3 10ea 60″