7.19.22. Renegade – Interval

Exercise Sets Reps Rest
Warm-up
Singles 1 100
Bear crawl 1 1 length
Ankle walk 1 1 length
Singles 1 100
Tiger crawl 1 1 length
Inch worm 1 1 length
Singles 1 100
Zombie walk 1 1 length
Elbow/instep/rotation 1 1 length
Abs
Partner plank and clap 3 10ea
SA farmer’s walk 3 1 lap each
Plank walk-up 3 10 1′
9 to 5
A1- Lateral band walk+ Toe touches 9 9ea+ 9ea
B1- Shuffle w/ hop-up + BB inverted row 8 8widths+ 8
C1- MB slams+ Iso. Lunge jumps 7 7+ 7ea
D1- DB squat to shoulder press + Walking KB swing 6 6+6
E1- BB hang snatch + PVC OH squat 5 5+5
*do all 9 sets of “A1″ before moving onto”B1”; then do all 8 sets of “B1” before moving onto “C1”; etc.*
*the group can take a little rest after completing each pair